Sample Workout

Short

10,000m with rate changes every 2000m

Ride for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 70 rpm, 2000 meters @ 90 rpm, 2000 meters @ 70 rpm, 2000 meters @ 90 rpm, and 2000 meters @ 70 rpm.

Button Sequences

PM5: B-A-C