Workout 76: (Variable Intervals) As the minutes click by, things just keep gettng better. The intervals get shorter, our power gets stronger, and when you make it to the cool down, you are feeling good!

 

Post-Workout Interview: Caley Crawford of RowHouse and RowHouseGO shares what she and her team at RowHouse offer the Indoor Rowing community. From the in-person boutique rowing experience, to the on-the-go mobile rowing app adventure, their mission is the same, to deliver 45 minute workouts and an effective rowing-based fitness program.

 

Check them out:

Website: RowHouse

RowHouseGO for iOS and Andriod

 

Warm Up into Workout:

(Length  35 Minutes begins at 3:00)

 

10 Minutes (Warm Up)

RATE: Starting at a Stroke Rate of 16, increase by two every minute

 

8 Minutes

POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24 

 

6 Minutes

POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard

 

4 Minutes

RATE: Starting at a Stroke Rate of 22, increase by two every minute

 

2 Minutes

POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way!

 

Cool Down:

Relax and row easy as you listen to our interview

 

**LISTENER REQUEST** Help us build a new segment on our show!  

It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:

 

Step 1: Complete today's Workout

Step 2: Find the Audio Recorder App on your smartphone

Step 3: Record your Voice answering the specific question asked

Step 4: Save and Send your audio files to [email protected]

 

Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg? 

As The Flywheel Spins "Row Basics"

 

Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).

 

Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK