Workout 71 - RowErg - Re-Set, Re-Start, Be Smart

Workout 71: (Medium Interval Workout) The more we practice the easier it becomes to provide ourselves with more specific targets inside our workouts. When the performance monitor is set to display your previous effort, there is a confidence that is owned and a motivation that drives us from within. When put together, there is progress.

 

Warm Up (~10 Minutes)

(Programming begins at 3:45)

Arms Only Rowing

Arms and Body Rowing

Arms, Body, Unlock Legs Rowing

Arms, Body, Unlock and Compress Legs

Bring Up Stroke Rate

Bring Up Power

 

Workout (~20 Minutes)

(Programming Begins 21:00)

3 Intervals of 6 Minutes with 3 Minutes of Rest

 

The 6 Minutes are broken down into:

2 Minutes @22 with a Light Intensity (light/HR Zone 2/RPE 4/2k+)

into

3 Minutes @24 with a Moderate Intensity (medium/HR Zone 3/RPE 6/2k)

into

1 Minute @28 with a Hard Intensity (high/HR Zone 4/RPE 8/2k-)

 

Interval 1 is a test Row where we set ourselves a base. We use the ReRow function and the Pace Boat screen on the Performance Monitor to help motivate our effort in Interval 2 and Interval 3

 

Cool Down:

Take things easy for the last few 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