Warm-Up
15 minutes at 24-26 @ 80%

Interval setting on the rowing machine is 20 seconds ON and 40 seconds OFF. The power expressed in Watts of the first step is equal to the rower’s body weight. Each subsequent interval intensity is increased by 10%. Since I weigh 210lb., my starting interval is 210W. For simplicity I use 25W increase each time. Second interval is 235W. The third interval 260W and so on and so forth. The “XENO INTERVAL” is complete once the power can not be increased. At that point remember your Watts amount and shoot for higher next time. This is an awesome workout.

Please rememeber your max wattage so that you can track your progress through out the year and see your strength improve.