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The Concept2 Workout Podcast

Apr 2019

Workout 20 - RowErg - Four Squared For Power

April 30, 2019
WORKOUT 20: Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.
Warm Up (8+ Minutes):
~4 Minutes of light rowing on your own
4 Minute guided formal Warm Up with some power pieces for strength 
Workout (32 Minutes):
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28
Details of each set, we will dial in our comfort with the new stroke rate.  The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute.  The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout.  (Effort is an 8 or 9 on the RPE Scale*)
Cool Down (4 Minutes):
4 Minutes of light rowing @ 20 Stroke Rate
*RPE - Rate of Perceived Exertion Scale (1 Easiest, 10 Hardest) 
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