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LT8

6 MIN WARM-UP SPIN

10 AIR SQUATS

20 SITUPS

30 PUSHUPS

20 SITUPS

10 AIR SQUATS

3 MIN @ SR 22 EASY

DRINK

2 X 20 MIN

MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS

SELECT YOUR PREFERRED TOP END STROKE RATE AS “MAX SR”

  1. FIRST 20 MIN PIECE

    • 4 MIN @ MAX SR MINUS 10

    • 4 MIN @ MAX SR MINUS 8

    • 4 MIN @ MAX SR MINUS 6

    • 4 MIN @ MAX SR MINUS 4

    • 2 MIN @ MAX SR MINUS 2

    • 2 MIN @ MAX SR

  2. SECOND 20 MIN PIECE

    • ALTERNATE EVERY TWO MINUTES:

      • MAX SR MINS 4

      • MAX SR MINUS 2

6 MIN COOL DOWN

Earlier Event: October 7
LT7
Later Event: October 12
LT9