Day 1 Erging. Warm up 20'. Rest 3’. 1 x 20' = 45" On / 15" off - hold 20'R24 pace, any rate, (C4 intensity zone workout). 10’ cool down on erg at rate 18-20, easy pressure.
Day 2 Erging. Warm up 20'. Rest 3'. 15' at 20'R24 + 4" pace + 3' is at 20'R24 pace + 2' at 20'R24 -2" pace. 10’ cool down on erg at rate 18-20, easy pressure.
Day 3 Practice on water. 1 x 1000m R24 max pressure. 1 x 2000m head race pace.
