Here is my Thursday evening workout. The week has consisted of full-body circuits on one day followed by interval workouts the following days. Thursday was one of those interval days.
Tabata (bike):
- 5:00 warm-up
- 30 seconds work @ 300+ W and 100+ RPM
-15 seconds of recovery @ 50 W and 50 RPM
(this 2:1 work to rest ratio was performed for 6 rounds)
- 5:00 cool-down
Tabata (rower):
- 5:00 warm-up
- 30 seconds work @ 32+ SPM and damping set on 5
- 15 seconds of recovery @ <25 SPM (5D)
(this was repeated for 6 rounds)
- 3:00 cool-down
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