Workout 31 - BikeErg - High Class

Workout 31: Test your ability to sustain your power at high speed on our first cycling adventure. When the legs are warm we lock in our rate and then find our ability to take it to the next level.     Click here to see the Concept2 BikeErg Set Up   Warm Up: Two 4 Minute Intervals with 2 Minutes Recovery in between 4 Minute format: 30 Seconds @70 RPM  (chance to increase) 30 Seconds @70 RPM (chance to increase) 1 Minute @70 RPM 1 Minute @80 RPM 1 Minute @70 RPM   Workout: Three 7:30 Minute Intervals with 2 Minutes Recovery in between First Interval format: 3 Rounds of 2 Minutes @70 RPM, 30 Seconds @90 RPM Second Interval format: 3 Rounds of 1:45 @70 RPM, 45 Seconds @90 RPM Third Interval format: 3 Rounds of 1:30 @70 RPM, 1 Minute @90 RPM   Cool Down: Easy 2 Minute Recovery        SIGN UP NOW! Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!     Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK