Stroke Rate Pyramid 
10-minute intervals with 2:00 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. Turned the drag down lower than normal (DF 103) - you'll need to compensate with a quicker drive to hold those splits you'd normally get with the drag around 120.