Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v1:00/1:00r..7 ! Take it for a ride for 7 intervals.
1:00/1:00r
2:00/2:00r
3:00/3:00r
4:00/4:00r
3:00/3:00r
2:00/2:00r
1:00/1:00r
Time: 16 minutes
Distance: 4005 meters
Drag Factor: 122
The objective should be to create some muscular endurance. This is earned by effort not by speed. My goal was to hold a stroke rate at or under 24 while striving for a 2:00/500m pace. A secondary goal should be to match or improve the distance recorded on way up during your trip back down the ladder.
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