Workout 90 - RowErg - Drive Fast, Take Chances

Workout 90 (Long Moderate Intensity Intervals sprinkled with Short High Intensity Bursts) To pick up the power is to pick up your speed through the Drive. While the steadiness of the Recovery anchors our confidence, it also allows us to find the courage to meet and break through boundaries and redefine our edges of comfort. 

 

Total Time Commitment: 40 Minutes

Total Workout Time: 40 Minutes

 

Programming begins at: [2:44]

 

3 X 12 Minute Intervals with 2 Minutes Rest 

 

Warm Up:

4 Minutes @22 Easy Build

4 X 1 Minute Intervals of 45 Seconds @24 / 15 Seconds Easy @22

4 X 1 Minute Intervals of 30 Seconds @26 / 30 Seconds Easy @22

 

Rest 2 Minutes

 

Workout:

4 X 1 Minute Intervals of 20 Seconds @26 / 40 Seconds Moderate @24

4 X 1 Minute Intervals of 15 Seconds @28 / 45 Seconds Moderate @24

4 X 1 Minute Intervals of 10 Seconds @30 / 50 Seconds Moderate @24

 

Rest 2 Minutes

 

4 X 1 Minute Intervals of 20 Seconds @26 / 40 Seconds Moderate @24

4 X 1 Minute Intervals of 15 Seconds @28 / 45 Seconds Moderate @24

4 X 1 Minute Intervals of 10 Seconds @30 / 50 Seconds Moderate @24

 

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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