2/4/2020

Assault bike 20 seconds @ maximal sustainable output
rest 90 seconds
Ski erg 30 seconds @ maximal sustainable output
rest 3-4 min
Held 850 watts and 1:40/500m on set 1, then 950 watts and 1:38/500m on set 2
x2
+
50 Cal Assault Bike --->progressing as follows:
10 Cals @ 65%
10 Cals @ 75%
10 Cals @ 85%
10 Cals @ 90%
10 Cals @ 95%
rest 3min on bike with easy spin
x6

This was pretty rough on an echo bike. I came out pretty hot during the first set and there was a serious drop off in power output, particularly towards the last 20 cals, during the last 4 sets. My legs felt like they had cement in them after the first set, after set 2 I pushed the rest to 4min and still felt like I couldn't move them at all. While there was obviously some heavy breathing involved, it was my legs blowing up that became the biggest problem

Set 1: 250 - 325 - 375 - 425 - 425+
Set 2: 230 - 270 - 310 - 340 - 370
Set 3: 220 - 240 - 280 - 310 - 330
Set 4: 220 - 240 - 270 - 290 - 310+
Set 5: 220 - 240 - 270 - 300 - 330+
Set 6: 220 - 240 - 275 - 300 - 300+