Workout 2 - RowErg - Power Play

WORKOUT 2: Power up with 3 powerful 7 minute intervals on the Concept2 Indoor Rower.

 

Warm Up ~ 5 minutes - we get right into the swing of things with some steady rowing.  Through our warm up we will add in some intensity with stroke sets of power 10s. 

 

Work ~ 24 minutes - we have an interval workout with 3 sets that last 7 minutes.  We will take 1 minute to recover in between each interval.  The first set we maintain a 24 stroke rate, the second set we hold a 26, and the third set we go back to holding 24 strokes per minute.

 

Here is what each 7 minute set looks like:  

 

2:00 Easy Effort

0:30 Power Effort

1:00 Easy Effort

0:30 Power Effort

0:30 Easy Effort

0:30 Power Effort

1:00 Easy Effort

1:00 Power Effort

 

We follow this with a 1 minute Rest

 

Each "Easy" effort should feel like you can maintain a conversation as you work.  Try hard to keep your stroke rate steady even through this phase.

 

Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment.  This is an effort that you probably cannot carry out a conversation during.

 

We hope you enjoy your workout!! 

 

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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