Stroke Rate Pyramid 
10-minute intervals with 2 minutes rest between

First Interval: change the rate each minute
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Second Interval: first minute light, second minute with pressure
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This was the fourth workout in Skeleton Challenge C2 podcast. During the second interval, your ratio is going to change from the first minute to the next. Your drive speed will increase to apply more power which means you'll need to slow down your recovery to hold the prescribed rate. PRESS the legs to extension, don't just FLOP them to extension.