Welcome back to another BUILD workout! This workout will focus on changing "boat speed" aka split/500m with changing stroke rates.
The general rule of thumb is a +/- 2 to 5 split second change with every 2 SPM change! We put this into action with this workout!
WORKOUT:
2 min @ 18 SPM
2 min @ 22 SPM
2 min @ 20 SPM
2 min @ 24 SPM
2 min @ 14 SPM
2 min @ 22 SPM
2 min @ 18 SPM
2 min @ 24 SPM
2 min @ 20 SPM
2 min @ 14 SPM
Up Next in Intermediate Program #1
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BRING IT: Rate Climb 30s Sprints (PRO...
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 -
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...
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