4 Minutes (Warm Up)
Rate increase to Stroke Rate @26
Three 12 Minute Work Sets
4 Minutes at Steady State Endurance
4 Minutes with 3 Short Higher Intensity Intervals
4 Minutes at Steady State Endurance
No Rest Between Intervals
Forty minutes at r26? 💩 This was tough, but I am proud of the overall effort. That 26 rate was faster than what I am used to for this kind of volume.
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