6:00 work // 3:00 rest
Each 6 minute interval is broken down into:
2 minutes @22 light
3 minutes @24 moderate
1 minute @28 hard
Each 6 minute interval is broken down into:
2 minutes @22 light
3 minutes @24 moderate
1 minute @28 hard
Interval 1 is a test row where we set ourselves a base. Use the ReRow function and the Pace Boat screen on the Performance Monitor to help motivate our effort in Interval 2 and Interval 3. Moderate should be 2 to 5 seconds faster than Light and Hard another 2 to 5 seconds faster than Moderate.
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