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Pre-set a work time of 40 minutes. Monitor will count down to 0. Alternate stroke rate as follows. Start with 5 minutes of easy warm-up, gradually increasing intensity. For the middle 30 minutes, divide the workout into six 5 minute intervals. Row the first interval at 18 spm; the second interval at 24 spm, the third at 30 spm; repeat this for the 4th, 5th, and 6th intervals. Row at an intensity which allows you to carry on a conversation. For the last 5 minutes, row easily to warm down. Variations: To reduce the workout, try six 4-minute intervals. ROW 15 WORK INTERVALS OF 100 SECONDS (1:40) HARD ROWING WITH 20 SECONDS EASY ROWING IN BETWEEN. Intermediate Pre-set work time of 1:40 and rest time of :20. Monitor will count down each work and rest time and will keep track of the number of intervals you have done. Warm up for 5 minutes, including some 10-15 stroke bursts at increasing intensity. Row 15 work intervals of 100 seconds (1:40) hard rowing with 20 seconds easy rowing in between. Your intensity for the pieces should be as follows: first 5 pieces-conversational pace; 2nd 5 pieces-a little less conversational; 3rd 5 pieces-moderately hard. At the end, row easily for at least 3 minutes to warm down. Variations: You can add or subtract 3 intervals if desired. ROW 3 X 12MIN OF STEADY STATE ROWING WITH 3 MINUTES OF REST IN BETWEEN EACH PIECE. Intermediate Pre-set your monitor for 12 minutes of work time and 3 minutes of rest time. The first interval should be a moderate pace and 26spm. The second should be rowed at a very fast pace and a stroke rate of 28 and the last should be an easy conversational pace at a stroke rate of 22. Cool down at the end with easy rowing for 3-4 minutes. ROW TWO PIECES OF 16 MIN WITH 3 MIN REST IN BETWEEN. Beginner,Intermediate This is a great workout for aerobic-cardiovascular development and weight control. Pre-set your monitor for a work time of 16 minutes and a rest time of 3 minutes. Row the first 16 min piece at an easy conversational pace and a stroke rate of 22. Rest for three minutes and then row the second piece at a slightly faster pace and a troke rate of 26. 1500M,1000M,750M,500M,250M INTERVALS WITH 3 MIN REST IN BETWEEN EACH PIECE. Advanced Row 5 intervals of increasingly smaller distances with 3 minutes of rest in between. Row at a fast to very fast pace and a stroke rate of around 26. Note that the stroke rate can come up to 28 on the last two pieces
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Search Again Workout Goal: General Fitness Workout Duration: 30 minutes Total Workouts matching your criteria: 3 5000 M ALTERNATE: 1000M @ 25 SPM, 1000M @ 22 SPM, 1000M @ 25 SPM, 1000M @ 28 SPM, 1000M @ 25 SPM. Intermediate Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm. 12 X 250M WITH 250M REST Intermediate Row twelve 250 meter pieces at high intensity, taking 250 meters of easy rowing* in between. 12 X 250M WITH 45 SECOND REST Intermediate Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity.Us the first few intervals to build up intensity. Row easy for 2-4 minutes after the last interval to cool down.
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