| Event |
For Men |
For Women |
| 1st Circuit |
2 km Bike / 500 m Row / 100 AST |
2 km Bike / 500 m Row / 100 AST |
| Recovery |
1 minute |
1 minute |
| 2nd Circuit |
2 km Bike / 500 m Row / 100 AST |
2 km Bike / 500 m Row / 100 AST |
| Recovery |
1 minute |
1 minute |
| 3rd Circuit |
400 m 10 % Treadmill / 500 m Row / 100 AST |
400 m 10 % Treadmill / 500 m Row / 100 AST |
| Recovery |
1 minute |
1 minute |
| 4th Circuit |
400 m 10 % Treadmill / 500 m Row / 100 AST |
400 m 10 % Treadmill / 500 m Row / 100 AST |
