Short Mono Build | WARMUP (5 minutes) | 2 minutes easy pace walk/row/bike | 1 minute gradual pace increase to 60% effort | 30 seconds at workout starting intensity | Run/Row/Bike 10 min @70% - rest 2 min | Run/Row/Bike 8 min @75% - rest 90 sec | Run/Row/Bike 6 min @80% - rest 60 sec | Run/Row/Bike 4 min @85% - rest 30 sec | Run/Row/Bike 2 min @90% | Choose one discipline. Note your sustained pace or RPM for each % today. Goal is to show an increase in effort with each % increase. | COOLDOWN (5 minutes) | 3 minutes easy pace (40-50% effort) | 2 minutes walking with deep breathing | Log and Additional Details