
BoW
Interval Variable.
3000m followed by 1000m
Rest 3'
Repeat 4 times
Each 3000m is held at 75%, each 1000m is progressive, so
Round 1 - 90% - Round 2 - 90% - Round 3 - 95% - Round 4 - EVERYTHING!!!
Everything is scalable. Start 5-10% lower if not at your 2k power output……#trainefficientperformbetter
Check this WattPower workout on the ErgZone app: