A: 3:30 on // :30 rest
rate 22/24/24/22
Find an intensity you can sustain throughout and try to maintain the SPI - watts divided by strokes per minute - (6.0/5.9/6.0/6.2)
B: 3x 3:00 on // 1:00 rest
rate 22/26/22
Try to keep the same SPI for each interval (6.3/6.2/6.5)
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