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The Concept2 Workout Podcast

26
Mar 2019

Workout 15 - RowErg - Master of Control

March 26, 2019
WORKOUT 15: Increasing speed and intensity is the easy part.  Where the challenge lies is in dialing back but not dropping off.
 
Warm Up plus Workout (30 Minutes):
 
5 Rounds of 5 Minute Intervals with 1 Minute Rest in between
 
Each 5 Minute interval is split up into 5, 1 Minute segments.  Each segment has a defined Stroke Rate goal.  The intensity in the first interval is light.  Beyond that first interval, we remain working at a 6 - 8 on the Rate of Perceived Exertion Scale
 
 
Interval 1: 20 - 22 - 24 - 22 - 20 
Interval 2: 22 - 24 - 26 - 24 - 22
Interval 3: 24 - 26 - 24 - 26 - 24
Interval 4: 24 - 26 - 28 - 26 - 24
Interval 5: 22 - 26 - 30 - 26 - 22
 
The intention behind this workout is to maintain composure, technique, and strength on the back half of the pyramids.  Work with the feeling of the rhythm and the focus on the stroke rate number to keep you from letting go of your control.
 
Enjoy!!
 
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