9 x 1:40 on, :20 off (2 min rest after round 5)
Followed along with As The Flywheel Spins Workout 55 which put a twist on this workout with damper and rate change after each interval. Once you are nice and warm, you'll then set the damper to your choice and complete PART B.
Workout 55 - RowErg - Pendulum Conundrum PART B
3,2,1...Go! - ErgZone Challenge S2E1
321m @ r20
Score: Average Pace
DF 108 (4)
3,2,1...Go! - ErgZone Challenge S2E1
321m @ r20
Score: Average Pace
DF 108 (4)
Screwed up the monitor for PART A and there were only 20 seconds rest programmed after round #5. Used the two mins rest to reprogram the monitor for the final four rounds. R30 with the damper at 9 was TOUGH! I usually train with drag at 100-110, so jumping to 200+ felt like rowing through concrete. Instead of the TABATA portion for PART B, I went back to a short workout that focuses on MAX POWER at a low rate. Was having trouble holding r20 throughout but still a strong effort.
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