Workout 14 - RowErg - Raise You 20

WORKOUT 14: A spicy set of 20-second powerful intervals ignites our fire to burn for more 40 and then 60-second intervals.

 

Warm Up (11 Minutes)

 

3:00 WORK @24 

REST

3:00 WORK @24/26/28

REST

3:00 WORK @28

 

WORK intensity is defined as...

:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard

 

 

 

Workout (~15 Minutes) 

 

Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between

 

~2 Minute BREAK

 

Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between

 

~2 Minute BREAK

 

Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between

 

 

We aim to hold a 28 stroke rate for all of our sprints today.  Slightly higher than usual.  We will capture our power in the first segment and meet the challenge of lengthening our ability to hold that power just a little longer through the remaining segments. Consider the intervals at somewhere between 8-9 on the rate of perceived exertion (RPE) Scale.

 

Most of all, have fun. Smile and enjoy your workout!

 

 

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