Workout #7 in the Time to Sleigh series: Seven Fours a' Waving. Seven 4-minute blocks with NO REST, creating a wave pattern through stroke rates. You'll climb from 18spm to 24spm, then descend back to 18spm. The intensity follows the rate — easy at the edges, moderate at the peak.

🎅 THE WAVE:

✅ 4 minutes @ 18spm (RPE 4 - easy)

✅ 4 minutes @ 20spm (RPE 5 - building)

✅ 4 minutes @ 22spm (RPE 6 - moderate)

✅ 4 minutes @ 24spm (RPE 7 - working hard)

✅ 4 minutes @ 22spm (RPE 6 - easing)

✅ 4 minutes @ 20spm (RPE 5 - continuing descent)

✅ 4 minutes @ 18spm (RPE 4 - back to easy)

✅ Total: 28 minutes continuous Each rate change is a gradual shift — watch your monitor (or me) to maintain consistency.

The intensity wave teaches you to build effort systematically and control the descent. The 18spm blocks should feel genuinely easy. The 24spm peak is moderate work, not maximal.

This is about rhythm, control, and sustained movement across the full 28 minutes.

This is Workout 7 of 12. Seven fours, ride the wave!

#rowingworkout #ChristmasRowing #TimeToSleigh #ContinuousRowing #RateProgression #RowAlong #Concept2 #IndoorRowing

Hosted on Acast. See acast.com/privacy for more information.