Workout 97: (Short Max Effort + Long Steady State) Let's set a solid target for a long row using our max effort. The goal is simple: get all our energy out on the machine while still standing strong by the end of the workout. 

 

Total Workout Time: 30 minutes

Programming starts at [2:47]

 

Monitor set up: 4, 3, 2 and 1 minute intervals without rest. Followed by 5 minutes of rest and one final 20 minute interval.

 

Warm Up: 

4 minutes @ 22

3 minutes @ 24

2 minutes @ 22

1 minute @ max effort (26 or more)

 

5 minute rest

 

20 steady minutes @ 24

 

**LISTENER REQUEST** I would love to hear your feedback!  Send in an email or voice recording to [email protected] and share your experience! 

 

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).

 

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DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK