Taken straight off the 400m track, this workout style is known to most runners as Fartlek training. A Swedish term roughly translated to mean speed play, and that is just what we get to do. This mixed bag of intensities repeated in sequence helps build our fitness and endurance.
30x0:50/0:10r row broken into 10 rounds as follows
50 seconds hard, 10 second transition
50 seconds moderate, 10 second transition
50 seconds recovery, 10 second transition
The first set will be a warmup with a minute at each 24-24-20 rate then you'll alternate between a set at 24-22-20 , 26-24-20 and 28-26-20 for a total of 9 more sets (3 each). You should keep paddling during the :10 transition periods to find the next prescribed rate.
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