Workout 13 - RowErg - Be the Rabbit

WORKOUT 13: In the first segment you set your expectations and in the second you aim to advance, one 45 second interval at a time.

 

Warm Up (12 Minutes)

 

1:00 Set Up

3:00 Easy (4-5 on RPE Scale)

2:00 Moderate (5-7 on RPE Scale)

1:00 Hard (7-9 on RPE Scale)

2:00 Moderate

3:00 Easy

 

Workout (~24 Minutes) 

 

Segment 1:  6 Rounds of 45 Second Sprints with 1:15 Rest in between

 

BREAK

 

Segment 2:  6 Rounds of 45 Second Racing Sprints with 1:15 Rest in between

 

 

These 45 second intervals should be executed at a high intensity where rest and recovery are needed between each one.  Consider workout at somewhere between 7-9 on the rate of perceived exertion (RPE) Scale.

 

The focus of this workout is to challenge our ability to match or beat our previous effort.  The performance monitor can save our average effort in the memory of the workout that we have completed. If we choose to ReRow it, we can race our own paceboat.

 

 

 

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