Week 3 // Workout 7 

3 x 1250m

5 mins rest

rates 26/28/30

Goal: Use per 500m (as opposed to watts or cals on the screen). As fast as possible -- increased speed with increased stroke rate. 

I was aiming for 2K plus 7-8 seconds for that first rep. Then try to be 2 splits quicker on each of the following reps as the rate increases. Kept the drag low (106) which makes it tougher to hit some of these target rates.