Wednesday 12.16 Bike Intervals Warm-Up 3 rounds:

December 16, 2009

Wednesday 12.16

Bike Intervals

Warm-Up

3 rounds: 30 seconds on / 30 seconds off

2 rounds, 5 minutes descending:
2:00 on, 1:00 off
0:45 on, 0:45 off
0:30 on, 0:30 off
0:15 on, 0:15 off

Workout

10 x 1 min max effort
(30s build, 20s hold, 10s max explosive sprint)
2 min recovery between rounds.

Finisher

Tabata — 8 rounds: 20s on, 10s off.

Rowing Intervals

8x250m:
52.5
52.2
52.0
51.9
52.5
52.2
51.7
52.0

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