Pick your sport

Swim  1200m (400m @70%, 400m@80%, 400m@90%)

Bike 12 miles (4 miles@70%, 4 miles@80%, 4 miles@90%)

Run 3 Miles (1 mile@70%,1 mile@80%, 1 mile@90%)

Row 3000 (1000m@70%, 1000m@80%, 1000m@90%)