Welcome to a brand new block of training! We kick off this new block of training with a BUILD workout focused on helping us develop stroke efficiency through "reverse rate" training! Be sure to track, record, and reflect on the workout when you are done crushing this one!
WORKOUT:
5 minutes @ 24 SPM
5 minutes @ 22 SPM
5 minutes @ 20 SPM
5 minutes @ 18 SPM
GOAL: start at about 75-85% max effort. As the rate goes down, try to maintain your split/500m intensity and stay within 4 split seconds of every previous stroke rate split average!
Up Next in Beginner Program #2
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BRING IT: 90 Sec Intervals (PROG. 1)
Welcome to the first BRING IT workout of Block 2! This block of BRING IT workouts will focus heavily on "extended HIIT intervals"!
This workout will have you bringing it through 4 intervals of 90 second max efforts!WORKOUT:
90 sec "on" rowing @ 24 SPM (95% max effort)
90 sec "off" active rec... -
FOCUS: Intensity Shifts (PROG. 1)
Welcome to the first FOCUS workout of the new block! This block will be focusing on feeling & understanding the differences between changing stroke rate intensities with a variety of stroke rates!
WORKOUT:
5 min Pick Drill
2 min @ 20 SPM (moderate)
1 min @ 16 SPM (match split)
x 22 min @...
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BUILD: Reverse Rate Build (PROG. 2)
Welcome back to another BUILD workout! This workout is the second progression of the block and will be utilizing scores from BUILD PROG 1. Practicing building efficiency by "holding onto boat speed" as stroke rate decreases over time!
WORKOUT:
6 min @ 24 SPM
5 min @ 22 SPM
4 mn @ 20 SPM
3 min @...
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