Monday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

It was snowing during the day on Sunday and the forecast was that the storm was going to last all night long and into the morning.  So, I figured that I would be stuck in the house.  But by 11:30PM, it was pretty clear that the storm was clearing out sooner and the snow totals were going to be smaller than predicted earlier.  So, I set my alarm for 6:15 and headed to work.

I did this session in the deserted fitness center at work.


  • 4 x 15′ / 4′ rest
  • 6′ @ 5kp (225W to 240W) / 9′ @ mp (180W to 195W)
  • HR Cap at 92.5% HRMax (172)

This was pretty tough work, but I successfully completed this and even hit the last interval a bit harder.


Stroke metrics.  Always fun to look at.

Finally, I compared this workout to the same session done on January 20th.  Today I had higher HR’s.

I think the HR difference is mainly due to lack of sleep and time of day.

2 thoughts on “Monday: 4 x 15′ / 4′ rest (6′ @ 5kp, 9′ @ mp)

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