There is no better way to improve endurance and build confidence on the rower than with stroke rate builds. This workout will keep the rates low and build throughout - allowing you to challenge yourself while practicing good technique!
WORKOUT:
5 min @ 18 SPM
5 min @ 20 SPM
5 min @ 22 SPM
5 min @ 24 SPM
Up Next in Beginner Program #1
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BRING IT!: 1' ON 1' OFF HIIT (PROG. 1)
The 1' ON 1' OFF format is a staple in high intensity training! This workout will help you push intensity and power behind moderately high stroke rates while practicing discipline during active recovery!
WORKOUT:
1 MIN @ 24 SPM (95% max effort)
1 MIN active recovery row
x 21 MIN @ 26 SPM (beat...
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FOCUS: 1-Minute Form Focus Intervals ...
In this FOCUS routine, we work through the Pick Drill to kick off the day followed by intervals of specific focuses on certain components of the rowing stroke! There is no doubt about it - you will walk away from this routine a better rower than you were before you started!
WORKOUT:
5 MIN Pick D... -
BUILD: Increased Rate Climb Workout (...
This BUILD workout is a progression to the previous week's Low Rate BUILD workout! In this progression, we will work on building stroke rates from 18 to 26 SPM, with decreasing time intervals at each rate! Aim to match or beat your previous split times and aim to confidently build intensity throu...
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