Workout 12 - RowErg - Can You Hang?

WORKOUT 12: Set a solid baseline pace, and the challenge begins from there. 

 

The Challenge

 

5 Min Interval @ Self Determined Moderate Pace (X*)

2 Min REST

4 Min Interval @ Calculated Goal (X-5)

1 Min REST

3 Min Interval @ Calculated Goal (X-10)

1 Min REST

2 Min Interval @ Calculated Goal (X-15)

1 Min REST

1 Min Interval @ Calculated Goal (X-20)

 

*X represents your average split for the duration of the 5 minute interval.  Your goals for the remainder of the intervals will be based off of this average split.

 

For example: 

 

5 Min Interval where your average pace is 2:30 min/500m, this will be X

 

 

Your Goals for the remainder of the intervals will be as follows:

 

4 Min Interval will then be X-5 or 2:25 min/500m

 

3 Min Interval will then be X-10 or 2:20 min/500m

 

2 Min Interval will then be X-15 or 2:15 min/500m

 

1 Min Interval will then be X-20 or 2:10 min/500m

 

 

 

 

Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).

 

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK