4x 5 min intervals // 2 mins rest between
Interval 1: Stroke Rate Warm Up @22 / @24 / @22 / @24 / @22
Interval 2: Force Curve Focus @24 SPM
Interval 3: Max Meter Test 5 Minute Steady @24 SPM
Interval 4: Max Meter Retest 5 Minute Power @24 SPM
Interval 3: Max Meter Test 5 Minute Steady @24 SPM
Interval 4: Max Meter Retest 5 Minute Power @24 SPM
It's time to celebrate birthdays and benchmarks. Our intervals are dedicated to Concept2's 45 years of manufacturing and As The Flywheel Spins reaching over 500k downloads. Hoping these two accomplishments fuel your own success today, especially during our last interval! Used a fifth five-minute interval as my cool down. With the extreme heat - even at 7A this morning - I did not have it in me to suffer the way intervals 3&4 called for. 1200m is a good target to aim for which would require a 2:05/500m pace @ r24.
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