Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance
Round 3: Full Test
Format of each Interval:
2 Minutes Easy/Moderate Intensity
1 Minute Maximum Intensity (Peak Watts)
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
I saw 258 WATTS on round 3 during the 1:00 MAX piece (r31). The goal is to generate max watts over the full minute while staying under control and then recover -- while still rowing -- to be able to hit that again towards the end of the 9:00 interval.
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