Today the class performed a classic 40 minute steady state row with fluctuating rates. They finished off with a few hard strokes at the low rate to keep the sense of power per stroke.
This is an optimal aerobic building workout. The idea is to keep a steady 65%-70% effort while changing the rhythm of the stroke from 18 to 28, then back to 18 and start over.
In a perfect world, doing this type of workout 3x a week will really build your endurance, build solid lung capacity and provide a physiological base from which to train. If you are cross training with other sports than do this rowing workout at least 1x a week.
This is a great workout for runners who want to save their knees, yet get a long distance workout. As a result, runners help develop their upper body in association with their legs and create a little balance to their workout schedule. Try it out!
4min @ 18, 3 min @ 20, 2 min @ 22, 1 min @ 24
4min @ 20, 3 min @ 22, 2 min @ 24, 1 min @ 26
4 min @ 24, 3min @ 26, 2 min@ 28, 1 min @ 30
4 min @ 18, 3 min @ 20, 2 min @ 22, 1 min @ 24
30 strokes @ 24
10 Strokes off
20 Strokes @ 26
10 strokes off
10 strokes @ 28