*rest five minutes*
every 3rd minute stroke rate of 22
Goal: Use watts; increased power with increased stroke rate
🎯130-135 watts @ r18 (2:18.5)
🎯160-170 watts @ r22 (2:08.5)
This was a mess! I struggled to hold the rate and pace consistently and for some reason when I would move from r18 to r22 the first stroke would register at zero WATTS forcing me to play catchup the rest of the way.
20 Rep Squat Program - Week Three
115-pounds
No issues here. Keep going up in weight until your form breaks down, or you are unable to keep the set under 2 minutes.
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