Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance
Round 3: Full Test
Format of each Interval:
2 Minutes Easy/Moderate Intensity
1 Minute Maximum Intensity (Peak Watts)
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
High water mark was 288 WATTS on round 3 during the 1:00 MAX piece (r30). The goal is to generate max watts over the full minute while staying under control and then recover—while still rowing—to be able to hit that again towards the end of the 9:00 interval.
No comments:
Post a Comment