Warm Up:
8 Continuous Minutes of Rowing
4 Rounds of increasing power...
1 Minute at 22 / 1 Minute at 24
1 Minute at 22 / 1 Minute at 26
1 Minute at 22 / 1 Minute at 28
1 Minute at 22 / 1 Minute at 30
4 Rounds of increasing power...
1 Minute at 22 / 1 Minute at 24
1 Minute at 22 / 1 Minute at 26
1 Minute at 22 / 1 Minute at 28
1 Minute at 22 / 1 Minute at 30
Workout:
6x :20 work //:20 rest @ r24
6x :20 work //:30 rest @ r26
6x :20 work //:40 rest @ r28
Five Minutes of Fun:
For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...
50 Seconds of Moderate Intensity
10 Seconds of Maximum Power
The goal was negative splits during each of the :20 sprint intervals. Was very pleased with the power I was able to generate with the drag set to 100.
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