10 mins @ 55%
8 mins @ 60%
6 mins @ 65%
4 mins @ 70%
2 mins @ 75%
Rest 90 seconds between intervals
This was a repeat of a workout I did a few months back although this time I decided to hold the rate between 21-22 for all intervals. Intensity requires a faster drive. To row at a low stroke rate with intensity, you need to take a little more time on the recovery.
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