Session 1 - 15th-16th June 2021
Session name = '100m Intervals'
3x 8x 100m on/30s off (4min between sets)
Drag Factor: 100-120
Training Watts:
Rebecca B: 215w
Kristina D: 220w
Greg E: 425w
David F: 407w
Simon H: 472w
Ted H: 241w
Martin O: 414w
Sasa M: 251w
This session can be done on the team Zoom as a group workout at Tuesday 6:30am PST.
Rest periods are 'passive' so sit tight and grab a quick drink.
Monitor Setup and Notes
Intervals - Distance 100m and set the rest period to 30s--you are welcome to either set the monitor to variable intervals or set up the "8 x 100m / 80 seconds off" three times separately with a timed break in between.
Session 2- 17th-18th June 2021
Session Name = '4.5 min ZigZags'
5x 4.5min on(ZigZag), 2min rest
Drag Factor: 100-120
Training Watts:
Rebecca B: 165w / 125w
Kristina D: 170w / 130w
Greg E: 325w / 245w
David F: 313w / 235w
Simon H: 363w / 273w
Ted H: 186w / 139w
Martin O: 318w / 239w
Sasa M: 193w / 145w
Rest periods are 'active or passive' so row light at around 50-100 watts, and grab a quick drink.
Monitor Setup and Notes
Intervals - Time 4:30 and set rest period for 2:00. The zig-zag workout is structured as such: 30s on @ the first wattage, 60s on @ the second wattage x3. For example, Rebecca would row at 165w for the first 30s, drop it down to 125w for 1 minute, then repeat that cycle 3 times for a total working time of 4:30 before taking a break.
Session 3 - 19th-20th June
Session name = '20s intervals'
5x 5x 20s on/20s off (3min between sets)
Drag Factor: 100-120
Training Watts:
Rebecca B: 190w -5/-5/-5/-5
Kristina D: 195w -5/-5/-5/-5
Greg E: 372w -10/-10/-10/-10
David F: 360w -9/-9/-9/-9
Simon H: 418w -10/-10/-10/-10
Ted H: 214w -6/-6/-6/-6
Martin O: 366w -9/-9/-9/-9
Sasa M: 222w -6/-6/-6/-6
Rest periods are 'active'. So row light at around 50-100 watts, and grab a quick drink.
Monitor Setup and Notes
Intervals - Time 20s and set rest period for 20s as well. You are welcome to either set up the monitor to variable intervals or stop every 5 intervals and complete the workout 5 times with a timed break in between. Every run of the workout will go as such: the first 20s will go at the prescribed wattage, and every successive 20s piece will drop 5w until it is time to rest. You will then start the next piece at your prescribed wattage and drop 5w each piece again. For example, Kristina will start at 195, then do her second at 190, etc until she finishes at 175--then, she will start the second iteration at 195 again.
