Workout 11 - RowErg - The Rhythm Within
WORKOUT 11: Noticing the ratio between the Drive and Recovery phases at varying intensities and stroke rates. Warm Up (~15 Minutes) We can play with the ratio of our stroke as we hold the stroke rate and change the intensity. 5 Rounds of 3 Minute Intervals with 20 Second Rest Interval 1 - 3 Minute steady state low intensity @ 24 Interval 2 - @24* Interval 3 - @22* Interval 4 - @24* Interval 5 - @26* *(1 Minute light, 1 Minute moderate, 1 Minute high intensity) Workout (18 Minutes) Each stroke rate comes with a unique rhythm and ratio even if we keep our intensity steady. 9 Rounds of 1:40 Minute Intervals with 20 Second Rest Interval 1 - @28 Interval 2 - @26 Interval 3 - @24 Interval 4 - @22 Interval 5 - @20 Interval 6 - @22 Interval 7 - @24 Interval 8 - @26 Interval 9 - @28 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
