Reply To:ExRower’s 400m Training: Road to Sub-50

    Participant
    ExRower on March 25, 2011 at 2:32 am #106782

    Mar. 24, 2011: Intensive+Extensive Tempo Day

    20′ warmup
    7x200m in 27s w/ 2:15 rest (in spikes)

    stationary bike:
    5x 1:15 easy, 45 moderately fast (HR steady 160)
    2′ easy cooldown

    I’m psyched about the 200s. A couple of them were clearly sub-27, including the last one. HR peaked at 185. I got kicked off the track after that so I had to do the ET stuff on the bike.