Day 1) Erging. Warm up 25'. 1 x 8' @ R28 (keep pace at 20'R24 split*)/ rest 5' / 1 x 3' @ R28 at projected 2k pace.
Day 2) Erging. Warm up 30'. 2k @ R28 (send result to saraforsting@gmail.com)
Day 3) Row. Warm up 30min. Time Trial 20min @ R22.
* - It is important to keep your 20'R24 split at R28 for the 8' piece. At R28, keeping the 20'R24 pace, you are not giving full out pressure and will have to adjust the pressure at R28 to match the 20'R24 split. NOTE: 8' @ R28 at 20'R24 pace (Cat 4 intensity level) will stimulate lactate and its clearance. It's not enough to fatigue but enough to trigger important physiological training zone to be productive for the next piece.
