Workout 70 - RowErg - High Five, Low Five

Workout 70: (Short Interval Long Workout) How many intervals can you pack into a five minute segment? Well, we found 5 different ways to break it down. This workout helps develop a steady and consistent base effort with purposeful power pieces sprinkled in.

 

Warm Up/Workout (50 Minutes)

(Programming begins at 2:30)

Five 5 Minute intervals with 5 Minutes of rest in between

 

Interval 1: 3 Minutes @24 SPM 

Then, Three 20 Second Hard intervals with higher SPM with 30 Seconds rest in between

 

5 Minutes of Rest: 1 Minute of light rowing, 3 Minute full Rest, 1 Minute light rowing

 

Interval 2: Three intervals starting with 1 Minute at Base Pace @22 SPM

with 40 Second Power Pace @24 SPM

 

5 Minutes of Rest: 1 Minute of light rowing, 2 Minute full Rest, 2 Minute light rowing

 

Interval 3: Four intervals starting with 45 Seconds at Base Pace @22SPM

with 30 Second Power Pace @24 SPM

 

5 Minutes of Rest: 1 Minute of light rowing, 1 Minute full Rest, 3 Minute light rowing

 

Interval 4: Five intervals starting with 30 Seconds at Base Pace @22SPM

with 30 Second Power Pace @24 SPM

 

5 Minutes of Rest: 1 Minute of light rowing, 0 Minute full Rest, 4 Minute light rowing

 

Interval 5: Six intervals starting with 30 Seconds at Base Pace @22SPM

with 30 Second Power Pace @24 SPM - @28 SPM

 

Cool Down:

Take things easy for the last 5 minutes on or off of your machine

 

Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? 

As The Flywheel Spins "Row Basics"

 

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).

 

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK