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As you recover between explosive intervals, watch the wattage to ensure you stay above your baseline. You’ll become very familiar with this number and it is your goal to always hit or beat it. Make a mental note of your highest wattage during the 100% intervals. Watch the power output as you row: This is crucial. Whether you do three or four, five or six or eight to ten rounds (respectively) is your choice, depending on how you feel or how much time you have. The number of rounds: Each round directly follows the one before it with no rest. The key to success in this program is having the mental toughness to sustain 100% effort even though the gremlin in your head is telling you to slow down.īaseline: Your baseline is the recovery pace that you are not to drop below during the periods between 100% bursts.
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When your power output decreases and your pace slows, you must remain at full effort for the stated period. 3-4 rounds Definitions and Notes:ġ00% effort: This means 100% perceived effort. Session 3: 100% effort: 45 seconds Baseline: 3 minutes 15 seconds. Session 2: 100% effort: 30 seconds Baseline: 2 minutes 30 seconds. Session 1: 100% effort: 15 seconds Baseline: 45 seconds. Adjust the screen so the number in the large central box is the power output (watts). If you regularly sleep more than eight hours per night and have your nutrition squared away, three times per week would offer a greater outcome. Do at least one session per week, but preferably two. Ideally, you will work your way through the following three sessions chronologically for six weeks, but five will do if life or work gets in the way.
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Achieving maximal effort, then returning to and maintaining your baseline pace is where mental toughness plays a key part. However, it is essential to put in a maximal effort during the explosive bursts. In my experience, maintaining your baseline pace between explosive bursts is the most effective way of dramatically improving performance. Your ability to not drop below this baseline is paramount. The program involves several bursts of 100% effort followed by recovery at your baseline pace. The average wattage over this 2,000m is your baseline. It would be approximately 40%-50% of your maximal effort. A pace that, if required, you feel you could keep up for a further 2,000m, i.e.
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Row at a pace that you would perceive to be comfortable. Take 5 to 20 seconds off your 500m time in five to six weeks Click To Tweet Establishing Your Baselineīefore your very first training session, row 2,000m.