RP3 Sweetspot r.22.8, length 150cm, 237W

Warm up and down

RP3 UT2 Aussie protocol. r.20.1, length 150cm, hr 141, 203W

Warm up

RP3 UT2 6 x 15 min, 1 min rest r.18.3, length 149cm, hr 128, 177W

Warm up

RP3 3 x 20 min, 2 min rest,
UT2 2:03.9 r.17.8, length 151cm, hr 128, 184W
UT1 1:55.9 r.22.0, length 148cm, hr 147, 225W
UT2…

Warm up

RP3 3 x 20 min, 2 min rest,
UT2 r.18.7, length 149cm, hr 127, 182W
UT1 r.22.8, length 148cm, hr 149, 225W
Sweet-spot r.24.0,…

Warm up and down

RP3 UT2, 4 x 10min, 1 min rest. All r.18.2-18.8, all 149cm Splits 2:04.9 hr 117, 2:04.8 hr 123, 2:04.7 hr126, 2:04.4 hr 129.

Warm up

4 x 250m post weights, alternating with Harry so approx 1:10 rest. Build on each splits c. 1:46, 1:38, 1:34, 1:28.2

RP3 UT2 r.18.3, length 147cm, hr 129, 178W

RP3 warm up and down

RP3 Molesey BC Zoom session with 2 min rest between each piece. Rate change halfway through each. No HR
10 min r.20/22 1:49.9, length…

RP3 UT2/UT1 6k warm up and 2k warm down either side of main session

RP3 AT r.24, length 147cm, no hr pairing but probably high as 23C, 251W

Warm up and down

Warm down