Workout 18 - RowErg - To The Nines

WORKOUT 18:  Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game.

 

Warm Up: (9 Minutes)

 

1 Min @16 Easy

1 Min @18 Easy

1 Min @20 Easy

1 Min @22 Easy

1 Min @24 Easy

1 Min @26 Easy

1 Min @26 Moderate

1 Min @26 Hard

 

Workout: (27 Minutes) 

 

These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes).

 

1 Min Hard

2 Min Easy

3 Min Moderate

2 Min Easy

1 Min Hard

 

2 Min REST

 

1 Min Moderate

2 Min Hard

3 Min Easy

2 Min Hard

1 Min Moderate

 

2 Min REST

 

1 Min Easy

2 Min Moderate

3 Min Hard

2 Min Moderate

1 Min Easy

 

 

5 Minute Cool Down on your own

 

Enjoy your work!

 

 

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