warm down

Did this for a progress marker in the quarterly SkiErg performance series.

Three minutes warmup then 12X1minuteR1minute intervals and the last 4 minutes was warm down.

warmup

warm down

Did this for a progress marker in the quarterly SkiErg performance series.

This was a series of five 750 meter intervals with 250 meters rest

2K W/U and 500 meter W/D

There were 4 'bursts' of a dozen or so strokes, spaced 4 minutes apart.

Alternating work/rest to 135 calories.

Pyramid intervals of 2-3-4-3-2 minutes. 2 minutes rest after each. First 4 minutes of half hour was warmup and last 4 minutes warm down.…

Work/rest intervals to a total of 134 Calories

Intervals were interfered with again by HR probs.

2K warmup + 2K warmdown

Once again, alternating 10 calorie work/rest

This was supposed to be ratings 22-26-22-26-22 for each subsequent 1K, but HR acted up after first 1,000 meters and interfered.

2K warmup + 1K warm down.

work/rest for 132 Calories total.

Three Intervals of 750 meters each, with 3 minutes rest.

Warmup 2K + warm down 1K