As The Flywheel Spins Podcast
Warm Up (12 Minutes) Test the Waters
4 X 2:30 Work Intervals with :30 Rest in between
1 Min @ 22, 1 Min @ 24, 30 Secs @ 26
1 Min @ 24, 1 Min @ 26, 30 Secs @ 28
1 Min @ 26, 1 Min @ 28, 30 Secs @ 30
1 Min @ 28, 1 Min @ 30, 30 Secs @ 32
Workout (28 Minutes) Power Pyramid
14 x 2:00 work intervals with no rest in between
2:00 // 1:45 // 1:30 // 1:15 // 1:00 // 0:45 // 0:30 // 0:30 // 0:45 // 1:00 / 1:15 // 1:30 // 1:45 // 2:00
Rate: 24
DF: 117
Best technique you can, find your rhythm, stay relaxed, squeeze on the POWER as the rest increases, accept the discomfort and enjoy the row. While I was strong on the 30 second intervals, there is room for some more power on the longer intervals. Looking back through the logs, I have set a goal of 175+ (2:06.0 pace) WATTS across all intervals in the past.
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