As The Flywheel Spins Podcast
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.
I messed up while programming the monitor and did not include the two-minute rest after the fifth round so I had to cancel out and reprogram. Once you are nice and warm, you'll then set the damper to your choice and complete the Tabata portion of the workout. For Tabata intervals, choose a damper you want to experiment with. I set the damper at 3 with a DF of 101. Recommended RPE is 9 - even at a lower drag, all intervals should be done below your 2K pace.
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