Shifting Gears

Row

4 sets of

3 rounds

45sec Pace (60% effort)

15sec Pain (95% effort) still hold form

rest 2min between sets


example:

Best 500m = 1:30min ( 90sec divided by % = pace)

95%  = 1:35 average 500m pace

60% = 2:20 average 500m pace


Ride

4 sets of

3 rounds

45sec Pace (60% effort)

15sec Pain (95% effort) still hold form

rest 2min between sets


Best RPM 85

95% = 80 RPM

60% =  51 RPM

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