Workout 11 - RowErg - The Rhythm Within

WORKOUT 11: Noticing the ratio between the Drive and Recovery phases at varying intensities and stroke rates.

 

Warm Up (~15 Minutes) We can play with the ratio of our stroke as we hold the stroke rate and change the intensity.  

 

5 Rounds of 3 Minute Intervals with 20 Second Rest 

 

Interval 1 - 3 Minute steady state low intensity @ 24

Interval 2 - @24*

Interval 3 - @22*

Interval 4 - @24*

Interval 5 - @26*

*(1 Minute light, 1 Minute moderate, 1 Minute high intensity)

 

Workout (18 Minutes) Each stroke rate comes with a unique rhythm and ratio even if we keep our intensity steady.

 

9 Rounds of 1:40 Minute Intervals with 20 Second Rest

 

Interval 1 - @28

Interval 2 - @26

Interval 3 - @24

Interval 4 - @22

Interval 5 - @20

Interval 6 - @22

Interval 7 - @24

Interval 8 - @26

Interval 9 - @28

 

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