Warm Up plus Workout (30 Minutes):
5 Rounds of 5 Minute Intervals with 1 Minute Rest in between
Each 5 Minute interval is split up into 5, 1 Minute segments. Each segment has a defined Stroke Rate goal. The intensity in the first interval is light. Beyond that first interval, we remain working at a 6 - 8 on the Rate of Perceived Exertion Scale.
Interval 1: 20 - 22 - 24 - 22 - 20
Interval 2: 22 - 24 - 26 - 24 - 22
Interval 3: 24 - 26 - 24 - 26 - 24
Interval 4: 24 - 26 - 28 - 26 - 24
Interval 5: 22 - 26 - 30 - 26 - 22
Interval 6: Steady-state cool down
Increasing speed and intensity is the easy part. Where the challenge lies is in dialing back but not dropping off. The intention behind this workout is to maintain composure, technique, and strength on the back half of the pyramids. Work with the feeling of the rhythm and the focus on the stroke rate number to keep you from letting go of your control.
Increasing speed and intensity is the easy part. Where the challenge lies is in dialing back but not dropping off. The intention behind this workout is to maintain composure, technique, and strength on the back half of the pyramids. Work with the feeling of the rhythm and the focus on the stroke rate number to keep you from letting go of your control.
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