Based on the race strategies of a 2000m rowing race, this workout consists of four 7 minute efforts.
1 minute Very Hard
3 minutes Moderate
2 minutes Hard
1 minute Very Hard
The idea is, you attack the start of the race, before settling into your race rhythm. When you are through halfway, you begin to increase the intensity until your 'sprint' finish in the final minute.
Good luck.
Up Next in Indoor Cycling
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15 Off
This workout consist of five rounds. Each round has four efforts.
Moderate, Very Hard, Moderate, Very Hard
In the first round each effort is 2 minutes.
For example;
2 minutes Moderate
2 minutes Very Hard
2 minutes Moderate
2 minutes Very Hard
Each subsequent round the efforts are 15 seconds short... -
VO2 Max Testing
This workout consists of three sub-maximal efforts.
6 minutes Very Hard
5 minutes Very Hard
4 minutes Very Hard
With 4 minutes of recovery between each effort.
The goal is to go as hard as you can for each individual effort.
Enjoy! -
Take The Stairs
This is a Fartlek style of workout, which means long duration with varying intensities.
We have 31.5 minutes of total time.
Consisting of six rounds.
Each round has three steps.
Moderate, Hard, Very Hard.
The first round is made up of 3 minute steps, with each round after that getting 30 seconds ...
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