The 1' ON 1' OFF format is a staple in high intensity training! This workout will help you push intensity and power behind moderately high stroke rates while practicing discipline during active recovery!

WORKOUT:
1 MIN @ 24 SPM (95% max effort)
1 MIN active recovery row
x 2

1 MIN @ 26 SPM (beat your splits)
1 MIN active recovery row
x 2

1 MIN @ 28 SPM (max effort)
1 MIN active recovery row
x 1

It's time to BRING IT!