Day 1) Steady state 40’ @R18. Reference split to keep your pace around is 20’ R24 test split + 13-15”.
Day 2) Warm up for 20’,rest 3’. 20’ @ R24. Please send your results to saraforsting@gmail.com
Day 3) Long steady state on the water @ R20. Technical work; focus on consistency of the rhythm throughout the stroke cycle. Once off the water, erg 1’ max power, report result to saraforsting@gmail.com.
