11 x 45 Seconds
https://youtu.be/8Ynhhu3jNDY
Sprint for 45 seconds - 11 times, with 1 minute rest between each row
A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid
Due to the intensity of this row, the warm up is 10 minutes long.
➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8
➔Effort = 10/10
➔Speech = Don't try - just breathe!
Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval.
At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.
You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 11 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 00:00 Introduction
02:36 10 Minute Warmup
14:38 Main Session
34:25 Cooldown then stretching