Warm Up
5 minutes with increasing rate and intensity
Workout
Segment 1: 8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between
~2 Minute BREAK
Segment 2: 4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between
~2 Minute BREAK
Segment 3: 2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between
I was surprised that I was able to hold a higher average watts on the :60 rounds than the :20 rounds, probably because it took a few seconds to settle into the target stroke rate.
5 minutes with increasing rate and intensity
Workout
Segment 1: 8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between
~2 Minute BREAK
Segment 2: 4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between
~2 Minute BREAK
Segment 3: 2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between
I was surprised that I was able to hold a higher average watts on the :60 rounds than the :20 rounds, probably because it took a few seconds to settle into the target stroke rate.
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