10 Intervals of Work
Work = 17 Strokes Together
Take 2 strokes to sync up at target stroke rate, the next 5 strokes you will pull harder, gradually increasing the watts to a challenging number. The final 10 strokes you will work to sustain that number while maintaining good technique.
You'll continue to row after each set of power tens, just take the intensity way down and take your stroke rate down to 20-22 -- don't stop rowing throughout the workout.
Work = 17 Strokes Together
Take 2 strokes to sync up at target stroke rate, the next 5 strokes you will pull harder, gradually increasing the watts to a challenging number. The final 10 strokes you will work to sustain that number while maintaining good technique.
You'll continue to row after each set of power tens, just take the intensity way down and take your stroke rate down to 20-22 -- don't stop rowing throughout the workout.
Stroke Rates targets for each interval:
4 @ 24, 3 @ 26, 2 @ 28 and 1 @ 30
This workout is all about control. Staying in control, smooth during the power 10s as well as when we are recovering at r22. Challenge yourself to produce a touch more power during those power 10s. Max WATTS was 252 which translates to a 1:51.6 pace.
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