Workout 20 - RowErg - Four Squared For Power

As The Flywheel Spins Podcast 

Reaching into the depths of our potential through 16 effective one minute intervals. Hard work pays off...exponentially.

Workout (32 minutes):
16 x 1 minute of work intervals
(1 minute rest in between)

Set 1: 4 intervals @ 22 s/m
Set 2: 4 intervals @ 24 s/m
Set 3: 4 intervals @ 26 s/m
Set 4: 4 intervals @ 28 s/m

Notes: We will dial in our comfort with the new stroke rate. The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute. The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout. (Effort is an 8 or 9 on the RPE scale).