Welcome to Day 10 of ROW-20! This workout takes our HIIT rowing to the next level! We'll hit stroke rates that we haven't hit so far in the program - and as a show of improved rowing here at the halfway point in the program, the goal is to bring your BEST watts and/or split/500m yet!
WORKOUT:
30 sec rowing @ 24-26-28-30 SPM
30 sec recovery in between
x 5 rounds per stroke rate
Up Next in ROW-20 Fitness Program
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ROW-20 - Day 11 - Full/Half Slide Rowing
Welcome to Day 11 of ROW-20! This workout will help up develop our rowing efficiency at different stroke lengths! This will translate over to your ability to perform at an even higher level at high stroke rates!
WORKOUT:
2 min rowing @ 20 SPM FULL SLIDE
2 min rowing @ 20 SPM HALF SLIDE
x 5 -
ROW-20 - Day 12 - 3-Min Anaerobic Rows
Welcome to Day 12 of ROW-20! This workout is gonna be a tough one as we push HIGH stroke rates with LONG duration rowing! Oof! This one is gonna burn more than any other workout if you push yourself correctly - but the good news is that you are READY to do that! All your training is going to play...
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ROW-20 - Day 13 - 20:16 Aerobic Row
Welcome to Day 13 of ROW-20! After an intense workout for Day 12, it's time to dial things back a bit and practice some steady rowing and technique! This is a fun twist on a traditional "steady state" workout!
WORKOUT:
1 min rowing @ 20 SPM
1 min rowing @ 16 SPM (match your intensity)
x 10
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