Summer Challenge: Week 5 - Day 1
2025 8-Week Summer Challenge
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26m
Welcome to Week 5 Day 1 in the 2025 Summer Rowing Challenge! CONGRATS! You've made it halfway through the program, officially!
I hope you're ready to keep the energy high and the progressions going! Because things are only going to get more intense!
What we're going to see today, to kick off the first workout of the second half, is a CLASSIC stroke rate shift workout! Instead of the rates being all over the place, you'll simply be working through our familiar stroke rates - starting from 24 SPM and working down to 16 SPM by the end!
WORKOUT:
6 min @ 24 SPM
5 min @ 22 SPM
4 min @ 20 SPM
3 min @ 18 SPM
2 min @ 16 SPM
GOAL:
Aim for more distance & a better average watts or split/500m compared to last week!
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