Warmup Into Workout:
30 X 1 Minute Intervals
Stroke Rate Targets
22-24-22-24-26-24
26-28-26-28-26-28
26-24-26-24-22-24
22-24-22-24-26-24
26-28-26-28-30-28
Stroke Rate Targets
22-24-22-24-26-24
26-28-26-28-26-28
26-24-26-24-22-24
22-24-22-24-26-24
26-28-26-28-30-28
Use the first six intervals to warmup before increasing the power. This is a great workout to practice changing rates and finishing strong after a longer duration row. Get those watts at 185 or above for the last three intervals (28-30-28).
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