Focus: Rhythm, motion, and power consistency.
Rate: 24spm
Drag Factor: 117
Warm-up: Row at a comfortable pace for five minutes.
Intervals:
4 rounds of 4-minute intervals at 150 watts, with 1-minute rest between each.
3 rounds of 3-minute intervals at 162 watts, with 1-minute rest.
2 rounds of 2-minute intervals at 175 watts, with 1-minute rest.
1 round of 1-minute intervals at 200+ watts.
Goal: Maintain a consistent rhythm and motion throughout each interval, even as the intensity increases. Can you keep your power output steady until the end?
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