On The Concept 2 
Rate Controlled Session 
Four Rounds
Four Minutes Work, Four Minutes Rest

Each interval will follow a specific pattern on the minute: 
18/20/22/26
20/22/24/28
22/24/26/30
20/22/24/30

🎯 1000m each interval

DF 117

Used the first set as a warmup keeping the same 18/20/22/26 rate jumps. Fell short of my target pace, need to generate more power with the legs especially at the lower rates.