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The Concept2 Workout Podcast

5
Mar 2019

Workout 12 - RowErg - Can You Hang?

March 5, 2019
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.