Workout 5 - RowErg - Long and Strong

WORKOUT 5: Let's put that machine to work! A FULL hour of work that is...

 

Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest

 

Work (~45 minutes) - This workout will require some pacing practice. Each interval starts off at an easy intensity, gradually building in power as well as stroke rate for a moderate intensity, and finishes off with an even higher intensity and higher stroke rate.  We will find a full recovery before we attempt the next interval.

 

5 X 6 Minute Intervals with ~3 minutes of Rest in between

 

Each Interval looks like this:

 

3 Minutes at an Easy Intensity (Stroke Rate of 24)

2 Minutes at a Moderate Intensity (Stroke Rate of 26)

1 Minute of a Hard Intensity (Stroke Rate of 28)

 

Then, we rest.  We do this 5 times.

 

 

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