Day 1) Erging. 40’ non-stop @R18 @ 2k R28 test + 22”. This workout (Cat 6 intensity) at the given split trains oxygen transportation as well as working on base cardio fitness. 3-5” of 500m split slower or faster switches the intensity to another training zone which has a different physiological purpose.
Day 2) Erging. 20’ warm up. 3’ rest. Remainder of session - 22’ go 100m @ max split followed by 400m light recovery pace.
Day 3) Row. Warm up 30’. Time Trial 20min @ R22, last 3’ @ R24 (make sure you have a time piece of some kind in the boat so you can keep an eye on the time.) Report your distance to your coach.
-- Edited by Administrator on Friday 13th of December 2019 09:14:22 PM
-- Edited by Administrator on Friday 13th of December 2019 09:14:39 PM
