Workout 64: (Variable Intervals) We prep well for a gradual ascent up the steps of our capacity to push our intensity.  We may step to the red line, but today is just a brief encounter.   Post-Workout Interview: Mike of Concept2, Inc. explains a little about the reliability and the repeatability of the Concept2 Performance Monitor.   Warm Up:

(Length ~17 Minutes begins at 7:00)   17 Minute Rolling Hills changing intensity each minute   Workout: (Length ~20 Minutes begins at 28:00)   4:30 Interval with Incremental Intensity   Step 1 - 60 Seconds Step 2 - 60 Seconds Step 3 - 60 Seconds Step 4 - 30 Seconds Step 5 - 30 Seconds Step 6 - 30 Seconds   2 Minutes Rest   5:30 Interval with Incremental Intensity Same first 6 Steps and then add   Step 7 - 20 Seconds Step 8 - 20 Seconds Step 9 - 20 Seconds   2 Minute Rest  

6:00 Interval with Incremental Intensity Same first 9 Steps and then add   Step 10 - 10 Seconds Step 11 - 10 Seconds Step 12 - 10 Seconds

Cool Down: Relax and row easy as you listen to our interview  

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