AEROBICCAPACITY

C2 ROWER / ASSBIKE

4 SETS:

30sec FAST PACE
C2 :32-36 S/M
AB : M: at least 500W
F: at least 250W

30sec EASY PACE
C2: 22-24 S/M
AB: M:at least 150W
F: at least 100W
REST 2 MIN

4 SETS:

60sec FAST PACE
C2: 32-36 s/m
AB: M: at least 450W
F:at least 200W

60sec EASY PACE
C2: 22-24 s/m
AB: M:at least 150
F: at least 100
REST 3 MIN

4 SETS:

90sec FAST PACE

C2: 32-36
AB: M: at least 350/400
F: 150/200

90sec EASY PACE

C2: 22-24 S/M
AB: M:at least 150W
F: at least 100W

REST 3 MIN

AND BACK AGAIN SAME WAY: