Row @ 90% max wattage from week 1 until you reach 8.5/10 RPE
rest 30 seconds
xuntil you reach 500m
Goal was 740 watts, but I was barely getting into the 700s. This took 5 total sets
+
4 Sets:
1000m @ 70% effort (should be smooth, relatively easy effort)
250m @ 80% effort (mod effort but still below 2k pace)
250m @ 90+% effort (hard kick that is faster than 2k goal pace)
rest as needed bw sets
Held 1:58/500m for the 1k, 1:50/500m for the first 250m, then 1:40 for the last 250
Set 1 - 3:43.5
Set 2 - 3:42.3
Set 3 - 3:43.6
Set 4 - 3:40.2
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