Today is about controlled effort and grit. Your conditioning is 5 rounds of bike or row: 2 minutes at a hard but repeatable pace (RPE 7–8), followed by 1 minute easy. Don’t blow yourself up in the first interval — this is about sustainable power and pacing, not a sprint to nowhere.

Focus on:
• Consistency: Each hard interval should feel strong but maintainable for all 5 rounds
• Technique: Row tall, push through heels, keep core tight; bike smooth and steady
• Recovery: Use the 1-minute easy pace to reset and attack the next interval
• Mindset: Hard effort with control beats reckless speed

This workout is about pushing the engine while staying smart. Keep your breathing under control, stay sharp, and finish strong.