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Short - Speed pyramid: 10/20/30/40/50/40/30/20/10
Ride 10 seconds hard followed by 10 light. Then row 20 seconds hard followed by 20 light. 30 sec hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.
Check this Concept2 workout on the ErgZone app: