3 sets @ 90% effort:
5:00 Assault Bike @90% approx 30m TT effort
directly into..
5:00 Row @90% approx 30m TT effort
rest 5 minutes b/t sets or whatever time you will need to sustain effort. This can be more or less for certain athletes
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20:00 Z1- cyclical modailities, locomotion (ie- bear crawl, duck walk etc), and targeted DROM
A. My AD sucks so
ReplyDelete1.Avg watts 330 / row 2.04/bpm 164 (after ad always higher than row)
2.310w/ 2.02/bpm 163
3. 300w / 2.02/157bpm Avg
Legs tired and sholder blades
B. Done
A. Set 1: AVG RPM 55 / 1114 meters 2:14.6 avg 500m
ReplyDeleteSet 2: avg rpm 54 228 watts avg, max HR 174 /1087 m 2:17.9 avg 500m
Set 3: avg RPM 52 205 watts avg max HR 171 / 1083m 2:18.5 avg 500m
67-68-68 Cals
ReplyDelete1145-1145-1147 m