Workout 95 - RowErg - Keep Growing 

Three nine-minute stroke rate pyramids with a minute of rest between each. Use the first set as a warmup and push yourself on the next two intervals. The catch here is that you will work to maintain the WATTS from peak (3 min interval) on the way down as the stroke rate decreases. Push don't pull -- strong legs will sustain you at the end of this effort. The workout begins light and easy, but by the end, we'll be leaving it all on the machine. 

 

1 min @ r20, 2 @ r22, 3 @ r24, 2 @ r22, 1 @ r20

1 min @ r22, 2 @ r24, 3 @ r26, 2 @ r24, 1 @ r22

1 min @ r24, 2 @ r26, 3 @ r28, 2 @ r26, 1 @ r24