guided interval training video for indoor rowing. No matter what rowing machine you are using, WaterRower, concept2, others - this will work for all of you. I suggest using a heart rate monitor to watch your training intensity.
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/ @exploarrowing
The % column represents heart rate zone suggestions - take this as rough guideline.
Clips used in this video are taken from scenery videos which also can be found on this channel - filmed on various locations in Austria and Germany. Those videos are a great opportunity to immerse yourself into your steady state training.
Warm Up:
Gradually building in speed and intensity
1 Minute @20 SPM
1 Minute @22 SPM
1 Minute @24 SPM
1 Minute @26 SPM
1 Minute @28 SPM
1 Minute recovery
followed by:
3 rounds of power
1 Minute @28 SPM
1 Minute @26 SPM
1 Minute @24 SPM
1 Minute @22 SPM
1 Minute @20 SPM
1 Minute Rest between rounds
Stroke Rate begins high and descends, but work to keep your power output up
Final recovery: 5 minutes
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