10 Minute Steady State @24 Stroke Rate
Workout:
10x 1-Minute Intervals with 30 Seconds Rest in between
Power will remain at Moderate Intensity* (working in Watts)
Stroke Rate will remain at 24 strokes/minute
Damper will adjust each interval: 10 / 8 / 6 / 4 / 2 / 1 / 3 /5 / 7 / 9
Then,
5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice
10x 1-Minute Intervals with 30 Seconds Rest in between
Power will remain at Moderate Intensity* (working in Watts)
Stroke Rate will remain at 24 strokes/minute
Damper will adjust each interval: 10 / 8 / 6 / 4 / 2 / 1 / 3 /5 / 7 / 9
Then,
5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice
Intensity on the minute intervals should be a 6 or 7 on the RPE scale with room to push harder if asked, although this should not be a walk in the park. Target for the minute intervals was 170 WATTS. For the 5 MIN steady at the end, it was 145 WATTS (DF 101)
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