6min @ r26
4min @ r30
2min @ r34
1min @ r38
Rest 3mins between intervals
DF 115
Make sure you are putting in a proper warm-up and cool-down with this effort. Try not to let your power fluctuate as your stroke rates change, instead let the rate control your speed. The rower at the Y has a mat under the front and back feet and it felt a little wonky at the higher rates. As a result I wasn't able to push as hard as I'd like on either of the final two intervals. That 1min interval should be at or around 300m, Would have preferred to take up the mats and allow the rower to slide forward a bit on those last two intervals.
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