ROW-30 #9: Week 3 Day 3 - Low Rate Work v.2
ROW-30: The Ultimate Rowing Experience
•
35m
Welcome back to another workout in the ROW-30 Program!
Today, we have our 9th workout - more aerobic training! We're going to keep pushing our limits and striving for more as we continue to build our fitness! This time, we're changing up the timing a bit! We'll practice two minutes at each stroke rate before changing rates!
WORKOUT:
2 minutes rowing @ 24 SPM
2 minutes rowing @ 20 SPM
2 minutes rowing @ 16 SPM
x 5 rounds
GOAL:
Beat your split/500m or watts averages from week 1 and week 2!
Up Next in ROW-30: The Ultimate Rowing Experience
-
ROW-30 #10: Week 4 Day 1 - 45-Second ...
Welcome back to another workout in the ROW-30 Program!
Today, we have our 10th workout - and we're back with more HIIT! And after today, you'll be one third of the way through the program! Congrats on all of your progress and hard work so far!
For this workout, we'll be changing up the interval...
-
ROW-30 #11: Week 4 Day 2 - Technique
Welcome back to another workout in the ROW-30 Program!
Today, we have our 11th workout - and we're taking a break from pause drills! Today, we're going to implement half stroke rowing - but without the pauses! This will help you train the proper rowing form for high rate rows in the future!
Wit...
-
ROW-30 #12: Week 4 Day 3 - Low Rate B...
Welcome back to another workout in the ROW-30 Program!
Today, we have our 12th workout - more aerobic training! It's our last time with our "low rate work" workout! This is your final opportunity to push these low to moderate stroke rates to bring your best split/500m or watts so far with this s...
