Stroke rates of 20/22/24/26 every 500m
DF 115
Put in a good warmup, but don't expect to be close to a PB on this piece. Repeat later this week, setting a target SPI (watts divded by rate) and match it with each rate jump. For 7.0 SPI, I would need to hold 140, 154, 168 and 182 watts respectively during each of the 500m windows.
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