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Train Like Mike 7.28.17

EQUIPMENT
Concept 2 erg

NOTE FROM MIKE
Happy Friday, team. Today, we will be doing some base work on the rowing machine. If you are feeling pretty wiped out from the week, please use this workout as a recovery piece and slow down the pace. If you are feeling good and ready to push a bit, this is a great one for you. We will be completing 12 intervals of 4 minutes on with 1 minute rest. All of these intervals should be exactly the same. If you want to push the final 2 or 3 intervals because you are feeling sparky, please do. Focus on your technique! This is an opportunity for you to practice rowing well AND go fast. If your rowing falls apart because you are trying to hit speed, slow down your pace and row better. Today is about quality! Let’s row some.

WORKOUT KEY
n/a

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MIKE’S WORKOUT
Time Required: 60 minutes

RECOVERY-ISH

ADVANCED
ROWING
12 Rounds
4′ on /1′ off
Speed = 2k split/500m + 15-17 seconds
Stroke Rate between 24 and 28 strokes per minute
INTERMEDIATE
ROWING

9 Rounds
4′ on /1′ off
Speed = 2k split/500m + 15-17 seconds
Stroke Rate between 24 and 28 strokes per minute
BEGINNER
ROWING

6 Rounds
4′ on /1′ off
Speed = 2k split/500m + 15-17 seconds
Stroke Rate between 24 and 28 strokes per minute
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Find the sweet rhythm.

-Mike