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The Concept2 Workout Podcast

16
Apr 2019

Workout 18 - RowErg - To The Nines

April 16, 2019
WORKOUT 18:  Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game.
 
Warm Up: (9 Minutes)
 
1 Min @16 Easy
1 Min @18 Easy
1 Min @20 Easy
1 Min @22 Easy
1 Min @24 Easy
1 Min @26 Easy
1 Min @26 Moderate
1 Min @26 Hard
 
Workout: (27 Minutes) 
 
These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes).
 
1 Min Hard
2 Min Easy
3 Min Moderate
2 Min Easy
1 Min Hard
 
2 Min REST
 
1 Min Moderate
2 Min Hard
3 Min Easy
2 Min Hard
1 Min Moderate
 
2 Min REST
 
1 Min Easy
2 Min Moderate
3 Min Hard
2 Min Moderate
1 Min Easy
 
 
5 Minute Cool Down on your own
 
Enjoy your work!
 
 
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).
 
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