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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