RA 2K Redux W4S4 Max Tier
5min Warmup
10/8/6 2K +5 28SPM
2:30min rest between
app.erg.zone…

RA 2K Redux W4S3 Bottom Tier
4min Warmup
30Min @ 2K+18 (20SPM
app.erg.zone

RA 2K Redux W4S2 Mid Tier
4min Warmup
5x5 min 2K+5 (28SPM)
3min rest
app.erg.zone

RA 2K Redux W4S1 Bottom Tier
4min Warmup
2x20min 90 sec rest @ 2K+18/20(20/18SPM)
app.erg.zone…

RA 2K Redux W3S6 Mid Tier
4min Warmup
30min 22/24/26 repeat switch every 5min
2K+16/13/10

In memory of "Bea"
In memory of Maternal Grandmother
Marion "Bea" Green (Mumford)
BORN: March 1, 1924

9/11 Memorial Row
SYMBOLISM
Interval 1- 9 Min 11 Sec
Rest: 17sec (minutes between impact on both Towers)
Interval 2 - 200…

RA 2K Redux W3S5 Bottom Tier
4min Warmup
18/20/22/20/18/20/22 every 2min @ 2K+20/18/16 (20SPM)

RA 2K Redux W3S4 Max Tier
4min Warmup
12/10/8 2K +8-10 26SPM
3min rest between
app.erg.zon…

RA 2K Redux W3S3 Bottom Tier
4min Warmup
32min @ 2K+18-20 (20SPM)
app.erg.zone

RA 2K Redux W3S2 Mid Tier
6min Warmup
10x3min 2K+5 (28SPM)
2min rest between
app.erg.zone<…

RA 2K Redux W3S1 Bottom Tier
4min Warmup
3*12min @ 2K+18-22 (20SPM)
app.erg.zone

RA 2K Redux W2S6 Mid Tier
4min Warmup
27min 2K+12-14 (25SPM)
app.erg.zone

RA 2K Redux W2S5 Bottom Tier
4min Warmup
30min (6*4(20SPM/15SPM)@ 2K+18
app.erg.zone

RA 2K Redux W2S4 Max Tier
10min Warmup
1/2/3/4/3/2/1 2K Stroke/Pace
3min rest between
app.…

RA 2K Redux W2S3 Bottom Tier
4min Warmup
5x7min @ 2K+20-22 (18/20/22/20/18SPM)
app.erg.zone

RA 2K Redux W2S2 Mid Tier
4min Warmup
8x4min 2K+5-6 (28SPM)
3Min Rest
app.erg.zone

RA 2K Redux W2S1 Bottom Tier
4min Warmup
40min @ 2K+2022 (18SPM)
app.erg.zone

RA 2K Redux W1S6 Mid Tier
4min Warmup
24min 2K+12 (24SPM)
app.erg.zone

RA 2K Redux W1S5 Bottom Tier
4min Warmup
4x10min 2K+18-20 (20SPM)
1:30min rest between
app…