My quad feels a million times better today. Back to what has been “normal” for the last few months with it. Out in the garage after waking up. Wanted something different, so grabbed this recovery type workout from OPEX.

Air Dyne (AD2)

3 Rounds

  • 10 Sets
    • 30s @ 85%
    • 30s Slow
  • 3:00 Rest

I started off thinking about 85% of my 10 minute pace, which is in the low 70s for RPMs, but realized that was too easy for only 30 seconds at a time. In the 2nd round I bumped up my RPMs to high 70s and then mid 80s in the last. Split distances were 4.73km after 1 round, 9.51km after 2, and 14.62km total.

Did CSA Recovery after I was done.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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