Odd Wod The workout: 5 x 5-minute intervals with 90 seconds rest in between. Rate changes at each interval as follows: 19, 21, 23, 25, 27. Scoring: 1. Total Meters 2. Best SPI Rules: - You must finish each interval at the prescribed average rate (or below); finishing above will invalidate the result. Tip: - We recommend that you set your ErgZone screen to display SPI. SPI = watts/rate (watts divided by rate) and stands for Stroke Power Index.