Week 11 - Day 2 - Power Row (Spring Into Rowing Challenge)
Spring Into Rowing 12-Week Challenge
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24m
Welcome back to Phase 3 of the Spring Into Rowing Workout Challenge!
Time for some more "power up" work! This week, we're going to challenge ourselves to work through the same intervals as last time, but instead of 32 SPM, we'll be working with only 30 SPM! Take time to review your pace/500m or watts averages from last time, and see how close you can get to matching them this week!
WORKOUT:
30 sec @ 30 SPM | 60 sec rest
60 sec @ 30 SPM | 60 sec rest
90 sec @ 30 SPM | 60 sec rest
2 min @ 30 SPM | 60 sec rest
3 min @ 30 SPM | 60 sec rest
2 min @ 30 SPM | 60 sec rest
90 sec @ 30 SPM | 60 sec rest
60 sec @ 30 SPM | 60 sec rest
30 sec @ 30 SPM
Goal: try to match your intensity as close as you can to last week!
Up Next in Spring Into Rowing 12-Week Challenge
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Week 11- Day 3 - Strength Row (Spring...
Welcome back to Phase 3 of the Spring Into Rowing Workout Challenge!
This will be our final time to row our "through the sludge" workout! This week it's a repeat of last week's routine! Let's see if you can row more consistently or even beat your average pace/500m or watts!
WORKOUT:
5 min @ 18 ... -
Week 11 - Day 4 - Cardio Row (Spring ...
Welcome back to Phase 3!
We're back with our cardio row! And today, we're pushing new limits! We're going nice and steady for 30 minutes at 20 strokes per minute! An extra 5 minutes from last week - let's see if we can maintain a nice, steady intensity throughout!
WORKOUT:
30 min @ 20 SPMGoal...
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Week 12 - Day 1 - Last Hybrid Row (Sp...
It's our final week of the program! Congrats on making it this far... but there is still work to be done!
For our final hybrid row, we're going to revisit what we did during week 9. Working with 28 and 12 SPM once again, we're going to see if we can beat what we did a few weeks ago! Show yoursel...
