Welcome to the first workout of ROW-20! This is our initial assessment to gauge where we are for the start of the program!
WORKOUT:
20 minutes rowing @ 22 SPM
When you are finished, be sure to record down your total distance as well as your average watts and/or average pace per 500 meters.
Up Next in ROW-20 Fitness Program
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ROW-20 - Day 2 - Pause Drills @ The F...
Welcome to Day 2 of ROW-20! Today we're going to be working with Pause Drills which will help you better understand rowing technique by pausing the stroke to give you extra time to focus!
WORKOUT:
1 min continuous rowing @ 20 SPM
1 min pauses @ The Finish
x 10 -
ROW-20 - Day 3 - 1-Min HIIT Intervals
Welcome to Day 3 of ROW-20! This workout is about implementing the technique work from Day 2 into HIIT intervals! Keeping the stroke rate lower than a traditional HIIT workout, you'll have to be intentional to bring more force per stroke to properly challenge yourself!
WORKOUT:
1 min rowing @ 24... -
ROW-20 - Day 4 - Row Strength Build
Welcome to Day 4 of ROW-20! This workout will help you improve your rowing efficiency by working on maintaining "boat speed" aka split/500m as stroke rate decreases!
WORKOUT:
8 min rowing @ 24 SPM
7 min rowing @ 20 SPM
5 min rowing @ 16 SPM
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