Workout 8 - RowErg - The Power Pyramid

WORKOUT 8: Rise to this challenge with short interval power and speed work.

 

Warm Up (12 Minutes) Test the Waters

 

4 X 2:30 Work Intervals with :30 Rest in between

 

Interval 1: 1 Minute @ 22, 1 Minute @ 24, 30 Seconds @ 26

Interval 2: 1 Minute @ 24, 1 Minute @ 26, 30 Seconds @ 28

Interval 3: 1 Minute @ 26, 1 Minute @ 28, 30 Seconds @ 30

Interval 4: 1 Minute @ 28, 1 Minute @ 30, 30 Seconds @ 32

 

Workout (28 Minutes) Power Pyramid

 

14 X 2:00 Work Intervals with no Rest in between

 

2:00 / 1:45 / 1:30 / 1:15 / 1:00 / :45 / :30 / :30 / :45 / 1:00 / 1:15 / 1:30 / 1:45 / 2:00

 

Each 2 Minute interval that passes, we will increase the amount of rest by :15 Seconds, until we reach the interval with :30 Seconds of work.  At that point we will gradually decrease the amount of rest each interval by :15 Seconds until we get back to a 2:00 work interval.  As the time of work decreases, we will work to increase the amount of power (in watts).

 

 

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