Workout 28 - RowErg - The Escalator

As The Flywheel Spins Podcast 

9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
2 Minute Rest
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
2 Minute Rest
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
2 Minute Rest
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
2 Minute Rest
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)
2 Minute Rest

Notes: This workout was from As The Flywheel Spins - Concept 2 Workout Podcast. When I listened to the workout, it was suggested to hold a stroke rate of 24 for the duration of the workout and just increase the power. I opted to focus on WATTS with the goal of 'power' intervals held at 225 or above.

Total Distance: 5946 meters
Damper/DF: 4 / 113 (used rower in weight room at Jennersville)