Double Engine

The back tweak from Wednesday turned out to be one. Thankfully it’s not a major one. Yesterday I used my TENS device most of the day. Hopefully it’s a quick recovery so I can do 19.3 on Sunday or Monday. Guess I’ll stick to cardio for a couple of days.

Out in the cold garage by 9am with no food and no warm-up.

Engine Builder – Interval

4 Rounds

  • 3:00 Airdyne (AD2)
  • 30s Rest

Started at 85 RPM but I had to really push to hold 80 by the end of the second interval. Calories were 110-105-103-105. Maybe would do better with at least some warm-up. That 30 seconds was really no time to recover.


In the evening I warmed up with a 3:00 row (760m), increasing my pace every minute. Rested 3:00 before starting.

Engine Builder – Anaerobic

8 Rounds

  • 30s Row
  • 2:30 Rest

In the middle I remembered the other day where I really pushed with my legs to get the flywheel up to speed. Calories were 17-17-17-17-18-18-18-18 and I was getting over 2,400 cal/hr at some points. Looking at my meters and pace shows how I ramped up and found a rhythm.


It was cool to watch my heart rate and see it come down so well between intervals. My highest HR was actually at the end of the warm-up! Also notice that second peak on the way down from the 5th interval. I stood up for a minute to see if I’d recover better and obviously I did not. I started a 5:00¬†cool down almost immediately after and went 1,055 meters.


Quite a bit different from the biking intervals this morning, which hurt a lot more.