Pre Kettlebell FB HIIT Workout Warmup: Tempo Pace, pace boat set at 125W, pace => 125, with a Target: HR =>115 BPM+/-. Felt strong…

Cool Down: Targets: Pace boat set for 124W, keep with or slightly ahead, =125W < 130W. THR =>115 <120 BPM. This row was more con…

Pre Kettlebell Chest & UB HIIT Workout Warmup: Endurance Pace, pace boat set at 127W, pace => 127, with a Target: HR =>115 BPM+…

Cool Down: Targets: Pace boat set for 125W, keep with or slightly ahead, =125W < 130W. THR < 120 BPM. This row could have been more…

Pre Kettlebell Legs HIIT Workout Warmup: Endurance Pace, pace boat set at 128W, pace => 128 < 133W, with a Target: HR =< 115 BPM…

Cool Down: Targets: Pace boat set for 132W, keep with or slightly ahead. THR =< 120 BPM. For a cool down, these targets were too aggre…

Pre Kettlebell Shoulders and Arms HIIT Workout Warmup: Tempo Pace with a Target: HR > 120BPM =< 125 BPM+/-

Pre Kettlebell FB HIIT Workout Warmup: Tempo Pace with a Target: HR > 120BPM =< 125 BPM+/-

Recovery Row: Post Kettlebell Workout

Recovery/Cool Down

Functional Threshold Power (FTP) Standard Ramp Test: Variable Intervals: 5min WU + 7(1min @ 100W+i ), i is the previous interval + 20W, e…

Recovery/Cool Down Row: Discipline row done with a pace boat. Goals: Match pace boat, row at a consistent pace and (25)SPM and apply forc…

Pre Kettlebell Chest & UB HIIT Workout Warmup: Tempo Pace with a Target: HR > 120BPM =< 125 BPM+/-

Late Night Row: In place of a late night walk, light row, at Endurance Pace, Targets: =< 20 minutes & AHR =>105BPM - =<110BP…

Pre Kettlebell Legs HIIT Workout Warmup: Tempo Pace with hard final 1000m, Target: HR > 120BPM =< 125 BPM+/-

Easy Row: Started late, this is for Jan 12. Rowed at an Endurance Pace. Warmup for Kettlebell Abs & LB HIIT Workout x 1

Cool Down: Low cadence, think a long stroke, each flowing into the next. Compared to the warm up the peak force was about the same, avera…

Pre Kettlebell Workout Warmup: Tempo Pace with hard final 1000m, Target: HR > 120BPM < 125 BPM +

Cool Down

Pre Kettlebell Workout Warmup: Endurance Pace, Target: HR > 120BPM < 125 BPM

Easy Row: Ended my relatively sedentary day with a nice long Tempo Pace row.

Cool Down: Ending one and beginning another.

Tempo Pace Row: Closing off my day and looking to meet my caloric target.

A little extra, to ensure that I reach my daily calorie target. ;) LOL!!!

Cool Down Row: Post-strength training workout cool down.