Steady State 8 by - 6min on 2 min off

Steady State 8 by - 6min on 2 min off

Steady State 8 by - 6min on 2 min off

Steady State 8 by - 6min on 2 min off

Steady State 8 by - 6min on 2 min off

Steady State rates from 14-22
Pause drill first 2 min
Vesper drill first min of the last 10 min

Second test 5x300
5 min rest
16-20-24-28-32
Last One 32

Second test 5x300
5 min rest
16-20-24-28-32
Fourth one 28

Second test 5x300
5 min rest
16-20-24-28-32
Third one 24

Second test 5x300
5 min rest
16-20-24-28-32
Second one 20

Second test 5x300
5 min rest
16-20-24-28-32
First one 16

2x25 min steady state with first 2 min pause drill then middle 2 min vesper drill rates were from 14-24

2x25 min steady state with first 2 min pause drill then middle 2 min vesper drill rates were from 14-24

Max Watt Test
3x20sec 2 min rest

Max Watt Test
3x20sec 2 min rest

Max Watt Test
3x20sec 2 min rest

This is the rest in between each 1 min

This was a long cool down / steady state
for the first 2 min it was the vesper drill
and the middle 2 min was vesper the rest was…

2x8x1min on all out then 90 second paddle
for the second set it was
16-22-16-24-16-26-16-28
this one was at a 28