Anaerobic training hurts, but the benefits far outweigh the pain! Training maximum efforts gets you 1. Increased muscle mass 2. Better overall endurance 3. Mental fortitude I say better overall endurance in part because the faster you are over any given shorter distance on any implement (bike rower etc) the easier it is to sustain a slower pace for a longer duration. So if you aren’t adding these in, you are missing a piece of the puzzle. I approach these sets like I would a heavy squat. To get

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