Oxygen Transport (30 mins) (TR)

Description: This is basically 3 x 10 minutes with  6 mins rest in between sets.

Warm up the short (15 min) warm up as per the standard programme on Rowe.rs or any variation to suit.

Re set the Erg and set it up as three intervals with 6 mins rest in two minute segments (data collection).

You need to race the intervals strictly as follows in two minute segments (data collection points on the machine)

Interval 1 (rates at 2 mins changes) 20, 22, 24, 26, 28

Rest for 6 mins with no or very little workInterval 2) 22, 24, 26 , 28, 30

Rest for 6 mins with no or very little work

24, 26 , 28, 30, 32

All work is done as hard as you can on a low drag factor

For Dick,

I suggest you break each 10 mins up into 2 x 5 mins and cut down the rest between the reduced sets

So 1 x 5 with 2 min segments data collection

rest as little as possible, say, one segment of 2 mins

Then again 1 x 5 with 2 min segments data collection

Longer rest of four mins

Repeat twice  till 24 mins done