Towards the end of the day, I was still feeling a bit unsatisfied by the interrupted morning session. It provided some HIT, but not nearly as much active time as I had hoped. I decided to do a shortish L4 session.
Of course I was not entirely prepared to do an erg session at work. I puyt back on my sweaty clothes from the morning, and rowed in socks, since my sneakers were at home, but it was a wonderful session. I felt strong.
- L4 format
- Start at 16spm and 160w and work up to target power over the first 10 minutes.
- target power 185. I figured that I would do alternating 2′ sections of 180W and 190W
- HR cap of 150
SO, I started with 2′ at r16, then 2′ at r17, then r18, then r19. I was just barely nudging up into the UT2 HR zone, so I pushed on to r20 and 200W for 2 minutes. The next 10 minutes I flipped back and forth between r19 and r20. My HR went up into the UT1 zone around the 20 minute mark and I decided to back off the power a bit, so I changed the middle 2 minutes down to a r18 (180W), and my HR came down nicely. So, for the rest of the workout, I just cycled between r18,r19, and r20.
It was a wonderful workout. I enjoyed every minute of it.