Workout 94: (Steady State mixed with Spin Ups) A workout dedicated to you and our ATFS crew. Sometimes a friend is what we need to help us maximize our potential; to hang on a little longer, to push just a little harder. Sometimes it takes a friend to say, you're doing awesome, you're amazing. Let me be your friend today. This workout is just for you and I can help you hang on a little longer and push a little harder today. You're pretty amazing! Let ride, Tribe! 
 
Send in an email or voice recording to info@concept2.com and share your experience! 
 
Total Workout Time: 30 minutes
Programming starts at [1:32 ]
Monitor set up: 6 Minute Intervals, no Rest
 
Interval 1 (warm up):
3 Minutes - 2 Minutes - 1 Minute increasing intensity
 
Interval 2:
6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity
 
Interval 3:
1 Minute - 4 Minutes increasing intensity - 1 Minute
 
Interval 4:
6 X 30 Seconds - 20 Seconds - 10 Seconds increasing intensity
 
Interval 5:
1 Minute - 2 Minutes - 3 Minute increasing intensity