Workout 78: (Few Medium Length Hard Intervals) You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant.
Warm Up into Workout:
(Length 26 Minutes Total, all programming begins at 5:00)
4 Sets of 5 Minute Intervals with 2 Minutes Rest
5 Minute Interval Breakdown:
5-3 Minutes: Build to a Fast Stroke Rate
3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
**LISTENER REQUEST** Help us build a new segment on our show!
It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:
Step 1: Complete today's Workout
Step 2: Find the Audio Recorder App on your smartphone
Step 3: Record your Voice answering the specific question asked
Step 4: Save and Send your audio files to email@example.com
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