Can you maintain a consistent intensity while varying your stroke rate? This workout tests your ability to balance power and precision.
4 Sets of 5 Minute Intervals with 2 Minutes Rest
5 Minute Interval Breakdown:
5-3 Minutes: Build to a fast stroke rate
3-2 Minutes: Drop rate 2 beats and hold pace steady
2-1 Minutes: Drop rate 2 beats and hold pace steady
1-0 Minutes: Drop rate 2 beats and hold pace steady
Set 1: Build to a 26 then drop down to 24-22-20 (this should be used as a warmup)
Set 2: Build to a 28 then drop down to 26-24-22
Set 3: Build to a 30 then drop down to 28-26-24
Set 4: Open Rate - I chose to stay with the 30-28-26-24
Maintain your peak output from the three-minute mark, even as you reduce your stroke rate. Aim for a 6-8 RPE.
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