7/21/2020

How this was written:

3 sets:
2-3 total sets based on time and feel:
A/B/C2 50 Calories @ incremental Efforts
10 @ 60 min pace
10 @ 30 min pace
10 @ 10 min pace
10 @ 90 sec pace
10 @ max effort
Rest 3-5 min
Row 50 Calories @ incremental Efforts
10 @ 60 min pace
10 @ 30 min pace
10 @ 12 min pace
10 @ 500m pace
10@ max effort
Rest 3-5 min

How this was interpreted (I should have asked before today, my bad)

A/B/C2 50 Calories @ incremental Efforts
10 @ 60 min pace
10 @ 30 min pace
10 @ 10 min pace
10 @ 90 sec pace
10 @ max effort
Rest 3-5 min
Row 50 Calories @ incremental Efforts
10 @ 60 min pace
10 @ 30 min pace
10 @ 12 min pace
10 @ 500m pace
10@ max effort
Rest 3-5 min
x3 sets

Paces for the bike (cals/hr)
Set 1 - 600, 800, 1200, 1400, 1600
Set 2 - 600, 850, 1150, 1300, 1400
Set 3 - 600, 800, 1100, 1250, 1500

Paces for the row (cals/hr)
Set 1 - 800, 1000, 1200, 1400, 1800
Set 2 - 800, 1000, 1200, 1400, 1800
Set 3 - 800, 1000, 1200, 1400, 1600

I felt pretty beat up going into today's training following the squats and EMOM yesterday. My legs were pretty much useless when it came to producing any power on either machine. When I get over ~1300 watts on a C2 bike its like my legs immediately fill with cement and holding paces above that for longer than 15 seconds gets very tough.