Workout 71: (Medium Interval Workout) The more we practice the easier it becomes to provide ourselves with more specific targets inside our workouts. When the performance monitor is set to display your previous effort, there is a confidence that is owned and a motivation that drives us from within. When put together, there is progress.
Warm Up (~10 Minutes)
(Programming begins at 3:45)
Arms Only Rowing
Arms and Body Rowing
Arms, Body, Unlock Legs Rowing
Arms, Body, Unlock and Compress Legs
Bring Up Stroke Rate
Bring Up Power
Workout (~20 Minutes)
(Programming Begins 21:00)
3 Intervals of 6 Minutes with 3 Minutes of Rest
The 6 Minutes are broken down into:
2 Minutes @22 with a Light Intensity (light/HR Zone 2/RPE 4/2k+)
into
3 Minutes @24 with a Moderate Intensity (medium/HR Zone 3/RPE 6/2k)
into
1 Minute @28 with a Hard Intensity (high/HR Zone 4/RPE 8/2k-)
Interval 1 is a test Row where we set ourselves a base. We use the ReRow function and the Pace Boat screen on the Performance Monitor to help motivate our effort in Interval 2 and Interval 3
Cool Down:
Take things easy for the last few minutes on or off of your machine
Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg?
As The Flywheel Spins "Row Basics"
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