What better way to row HIIT than with 30 second sprints? In this progression, we slowly build up stroke rate into the higher-end stroke rates!
WORKOUT:
30 sec "on"
30 sec "off" (active recovery)
26 SPM x 2
28 SPM x 2
30 SPM x 2
32 SPM x 2
34 SPM x 2
Up Next in Intermediate Program #1
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FOCUS: Tech Focus w/ Reverse Pick (PR...
This FOCUS routine brings back the Reverse Pick Drill to practice while breaking into "focus intervals" mixed with continuous rowing! The ultimate recipe for technique improvement!
WORKOUT:
5 min Reverse Pick Drill1 min "focus" interval
2 min continuous rowing @ 22 SPM
x 21 min "focus" inter...
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BUILD: Rolling Hills (PROG. 3)
This workout of "rolling hills" progresses specifically off of PROG. 1! Take a look at your numbers for your split averages for 20 and 26 SPM! Use those to guide you for today's routine which includes MORE time at 26 and an additional 23 SPM interval!
WORKOUT:
1 min @ 20 SPM
2 min @ 26 SPM
1 min... -
BRING IT: 30 SPM Sprints (PROG. 3)
It's time to BRING IT with this classic HIIT sprint workout. Refer back to PROG. 1 where the intervals were 30 seconds on, 15 seconds off... use those numbers to aim for 3 split seconds or more faster per interval this workout.
Rest break is now 30 seconds as opposed to 15 seconds!
WORKOUT:
3...
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