Active Recovery/Cool Down

Warmup Row: Goal; consistency. Targets: >28 -<32 SPM, Ratio of Peak to Average Force; 2:3, or 35:52kg, Pace: ? Comfortable, half-mo…

Recovery Row: muscles are warm and feeling loose. Now time wind down and get ready for bedtime.

Cool Down

Warmup Row: Goal; consistency. Targets: 28-29 SPM, Ratio of Peak to Average Force; 2:3, or 35:52kg, Pace: 2:12.5/500m, keeping the power…

Focus Row: Goal; consistency. Targets: 27-28 SPM, Ratio of Peak to Average Force; 2:3, or 30:45kg, Pace: 2:14.5/500m, keeping the power c…

Focus Row: Goal; consistency. Targets: 27-28 SPM, Ratio of Peak to Average Force; 2:3, or 30:45kg, while keeping the power curve flat. Te…

Focus Row: Goal; consistency. Targets: 27-28 SPM, Ratio of Peak to Average Force; 2:3, or 30:45kg, while keeping the power curve flat. Hi…

Cool Down: A bit of a struggle to get started, as my upper body is as fatigue by Kettlebell WO. After 1500m I settled and finished to ma…

Pre Kettlebell Shoulders and Arms HIIT Workout Warmup: Easy warmup, pace boat set at 2:22.0/500m. Targets: SPM +/- 28, HR =< 115BPM. N…

Cool Down: Tempo Pace, pace boat set at 115W/2:25.0/500, Target: HR =>120 BPM+/-, Split 2:20-25.0/500m. Average stroke force: 30kg+/-.…

Pre Kettlebell Abs & LB HIIT Workout Warmup: Freestyle row, pace boat set at 125W, target HR =< 115+/- BPM, after 4000m began buil…

Cool Down: Tempo Pace, pace boat set at 125W, pace =+/- 130W, with a Target: HR =>120 BPM+/-. Re-rowed warmup with more discipline kee…

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…