Workout 89 - RowErg - Mirrored Pyramids

Workout 89 (Continuous with Variable Power Intervals) The harder you push, the more resistance you feel. Sandwiched inside a warm up and cool down we build up our stamina, then test our endurance.

 

Total Time Inside Workout: 40 Minutes

[Programming begins at 2:23]

 

Using Rate of Perceived Exertion (RPE) Scale 

Warm Up (10 Minutes)

4 Minutes 3-5 RPE

3 Minutes 5-7 RPE

2 Minutes 7-9 RPE

1 Minute 3-5 RPE

 

Immediately into 

Workout (20 Minutes)

 

Intervals of Work

2:30  4-5 RPE

2:00  5-6 RPE

1:30  6-7 RPE

1:00  7-8 RPE

:30  9-10 RPE

:30  9-10 RPE

1:00  7-8 RPE

1:30  6-7 RPE

2:00  7-8 RPE

2:30  8-10 RPE

 

30 Seconds Easy between each interval 

 

Immediately into

Gradual Cool Down (10 Minutes)

1 Minute  4-5 RPE

2 Minutes  5-6 RPE

3 Minutes  6-8 RPE

4 Minutes 3-4 RPE

 

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). You can also complete our survey here.

 

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