ROW-30 #16: Week 6 Day 1 - Pressure Switch-Up
ROW-30: The Ultimate Rowing Experience
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34m
Welcome back to another workout in the ROW-30 Program!
Today, we have our 16th workout - and it's time we officially move into the second half of the program! We're introducing a bunch of new workouts for this second phase, so get excited!
Today's workout will focus on trying to maintain the same watts or split/500m intensity while switching back and forth between a higher and lower stroke rate. You'll refine your learning on how your power output is generated through both stroke rate AND pressure!
WORKOUT:
1 minute @ high rate
1 minute @ low rate
x 7 rounds @ 20 + 16 SPM
x 5 rounds @ 22 + 18 SPM
x 3 rounds @ 24 + 20 SPM
GOAL:
match your split or watts within each stroke rate pair!
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