90secs @ r24, 30secs rest
60secs @r26, 45secs rest
30secs @r28, 60secs rest
15mins @ r22, 30secs rest
30secs @r28, 60secs rest
60secs @r26, 45secs rest
90secs @ r24, done!
This is a pyramid workout with a difference. You have ascending intervals on the way up, a sustained interval at the top, and descending intervals to bring you home. Used the warmup to get my body used to the higher rates. Used the force curve at r22 and noticed it was peaking too much at the back end of the curve - this is a sign that I am not getting enough leg drive or pulling too much with my arms at the end of the stroke.
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