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WORKOUT 22: Through some basic threshold training intervals we can answer for ourselves, the question "What should my average Watts be for this interval?"
 
Warm Up (11 Minutes):
3 Min @ 22 Light/Moderate/Hard
1 Min REST
3 Min @ 24 Light/Moderate/Hard
1 Min REST
3 Min @ 26 Light/Moderate/Hard
 
Workout (25 Minutes):
5 Min @ 28  Increasing in Intensity over 5 minutes from Mod to Hard 
(Information Gathering Round – We will find our average Watts from this piece)
 
REST
 
5 Min @ 28  Alternating Minutes between designated targets above or below calculated average
(Target Threshold Testing Round – We will work with 10% Below Average and 5% Above Average targets)
 
REST
 
5 Min @ 28  Alternating Minutes between designated targets above or below chosen average
(Challenge Round – based on your performance choose an appropriate average to work around same as last interval)

Cool Down (up to 10 Minutes): 


Take some time on your own and Row or Stretch
 
 
 
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