I woke up this morning at 5am so I could accomplish part 2 before heading off to work. Now it seems like I'm doing this backwards but really, its better that I did it than didn't.
Part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%
Rest 8+ hours before next part.
Results:
Tabata Intervals:
Total: 1238m
Avg Watts: 300
1 min sprints:
After 3 mins: 989
Extra 4th round to bring it up to 1300m.
I got confused a bit and thought that the 1 min sprints were supposed to match the distance of the Tabata intervals. However the 1 min sprints are all supposed to be the same.
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