As The Flywheel Spins Podcast
14 x 2:00 work intervals with no rest in between
2:00 / 1:45 / 1:30 / 1:15 / 1:00 / 0:45 / 0:30 / 0:30 / 0:45 / 1:00 / 1:15 / 1:30 / 1:45 / 2:00
Each two minute interval that passes, we will increase the amount of rest by 0:15 seconds, until we reach the interval with 0:30 seconds work. At that point, we will gradually decrease the amount of each rest interval by 0:15 seconds until we get back to the 2:00 work interval. As the time of work decreases, we will work to increase the amount of power (in watts).
Rowed along with the podcast which has been great to stay focused and pick up cues and intent. Held the rate at 24 throughout this workout, power should come from a strong push at the drive rather than speeding up your stroke. Focus on the handle and seat moving together out of the catch position.
Time: 17:30.0
Distance: 4304 meters
Watts (average): 193
Pace (per 500m): 2:01.9
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