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 throughout!
WORKOUT:
6 min @ 18 SPM
5 min @ 20 SPM
4 min @ 22 SPM
3 min @ 24 SPM
2 min @ 26 SPM
Up Next in Beginner Program #1
-
BRING IT!: 1' ON 1' OFF HIIT (PROG. 2)
The 1' ON 1' OFF format is a staple in high intensity training! This workout is a direct progression to the previous BRING IT! workout in this block. Use your past scores to help you craft your goals for this short, intense workout!
WORKOUT:
1 MIN @ 26 SPM (95% max effort)
1 MIN active recovery ... -
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 focused on ratio changes to stroke rates! 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 Drill Warmup1 MIN ...
-
BUILD: Low Rate Climb (PROG. 3)
This is the third progression in this block's BUILD series! Can you mach or beat your splits from the PROGRESSION 1 workout?
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 - all...
5 Comments