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“Stroke Rate Ladder” Aerobic Capacity/SPartan SGX Training – Tuesday June 8th, 2021

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Aerobic Capacity

Stroke Rate Ladder (Distance)

20:00 Row for Max Distance

Minute 1: 16 s/m

Minute 2: 17 s/m

Minute 3: 18 s/m

Minute 10: 25 s/m

Minute 11: 25 s/m

Minute 12: 24 s/m

Minute 13: 23 s/m

Minute 20: 16 s/m

-Stroke Rate increases by 1 every minute until 10:00, then decreases by 1 starting at 12:00, every minute until the workout ends at 20:00-