MAP 1 (IPD/Remote Coaching)

Below is a excerpt from training day this week of remote athlete, Justin, from Austin:

MAP 1
10 minute progressive aerobic warm up
(try to take up HR each minute until you're just below threshold)
+
8 sets;
30 sec row @ 1:55
30 sec row @ 2:15
rest 4 minutes
8 sets;
30 sec row @ 1:55
30 sec row @ 2:15

All 16 intervals ranged from 1:54-1:56 (average being 1:55)

Aerobic intervals means sustainability/repeatability, and the ability to progress volumes and paces over time; if you can't do that, you're just spinning your wheels...