1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy
Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.
Speed is irrelevant for us today. We are focusing on three things: mechanics, rate of perceived effort, and strokes per minute. On the first three intervals, you want to be an RPE of 6 out of 10 with a rate of 24-25. Try to hold or improve on these paces on the way back down the ladder. Your RPE here should stay on 7-8.
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