Warm Up:
1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @26 Hard
3:00 @26 Hard
2:00 @26 Hard
1:00 @26 Easy
Take 1:1 rest between intervals, paddling lightly.
Workout:
4:00 Test - Time Trial - Hard Effort
The time trial will be at a sub-max effort. Turned up the drag to 132 and kept the rate at 26 for the first three minutes, building in pace. Increase your rate and pace during the last minute and finish with no doubts.
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