Workout 72 - RowErg - Whatcha Got, Hot Shot?!

Workout 72: (HIIT Style Workout) Brace your self and your core and get ready to be impressed. We are bringing the heat, power that is, with these short, high intensity intervals. They will fire you up and it's possible you will blow yourself away!

 

**LISTENER REQUEST** Help us build a new segment on our show!  

It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:

 

Step 1: Complete today's Workout

Step 2: Find the Audio Recorder App on your smartphone

Step 3: Record your Voice answering the specific question asked

Step 4: Save and Send your audio files to info@concept2.com

 

Warm Up (~5 Minutes)

(Programming begins at 3:00)

Using Just Row

5 Minute gradual build in Stroke Rate and Power

 

Workout (~25 Minutes)

(Programming begins at 11:00)

Using Just Row

 

10 Intervals of Work 

~2 Minutes of Rest between Intervals

 

Work = 17 Strokes Together

2 to Sync Up

5 to Build Up Power

10 to Sustain High Power

 

Stroke Rates targets for each interval:

4 @ 24

3 @ 26

2 @ 28

1 @ 30

 

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