Changing the damper changes our environment. We explore the range of possibilities that working with a flywheel offers.
Warm Up:
1 Minute at 24 SPM
On Stroke / Off Stroke Ladder (1 through 10)
Workout:
13 Intervals
2 Minutes of Moderate Intensity
30 Seconds of Rest (time to adjust the damper)
Damper Settings through the Intervals are as follows:
5 - 7 - 9 All @24 SPM
10 - 8 - 6 - 4 - 2 All @24 SPM
1 - 3 - 5 - 7 - 9 @20, @22, @24, @26, @28
We have our comfort zone that our body understands how to produce power. The trick here is to figure out how to work the machine at any environment (damper or stroke rate), and fitting that into our comfort zone. At a high damper setting, the flywheel is slow, so it can feel heavy and slow at the catch. This means that you need to be quick and fast at the catch to get things moving. All intervals should be done at a moderate power output.
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