Ergo session covering 11.25km in an hour. Intervals as below:
10 minutes - warmup, building up to 85 strokes per minute
2 minutes - over 100spm
3 minutes - recovery @ 85spm
3 minutes - 95-100spm concentrating on torso rotation
4 minutes - recovery @ 85spm
4 minutes - 75-80spm concentrating on power - pulling at over 12kmh
5 minutes - recovery @ 85spm
5 minutes - 95-100spm concentrating on leg drive
6 minutes - recovery @ 85spm
6 minutes - 95-100spm concentrating on cadence
2 minutes - recovery @ 85spm
5 minutes - 95-100spm concentrating on cadence
2 minutes - recovery @ 85spm
3 minutes - 75-80spm concentrating on cadence
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