Workout 24 - RowErg - Warm Up? Workout? Your Call.

WORKOUT 24: Because you just don't want to jump into a race cold. Use this workout to get you as primed and ready as you can be to tackle the infamous 2k time trial. You will be happy you did!

 

Warm Up (10 Minutes):

 

Rate Building Ladder

Every minute increase the stroke rate and in addition gradually build in intensity

Stroke Rates: 16/17/18/19/20/22/24/26/28/30

 

 

Workout A (6 Minutes):

 

Power 20s

Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.

 

 

Workout B (6 Minutes):

 

30 Seconds of High and Hard

90 Seconds to Settle and be Steady

 

2 Minutes Rest

 

30 Seconds of High and Hard

90 Seconds to Settle and be Steady

 

 

 

NOW...Go hit your 2k!

 

Select Workout : New Workout : Single Distance : 2000m 

 

 

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DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK