Good morning team!
Here is a workout that shall keep your interest up and make the time fly by fast.
This workout is in form of a pyramid. In order to make this workout accessible to different fitness levels here is how you manipulate it.
100% load of this pyramid is 29 minutes total. The minutes sequence is 5'4'3'2'1'2'3'4'5' and the stroke rates change by 2 strokes each time. In this case the rate change is 18-20-22-24-26-24-22-20-18. These stroke rates are for more experienced rowers. Lower stroke rates work well since the torque per stroke is superiors in more experienced athletes. The goal is to increase the speed each time the stroke rate goes up. When the rate comes back down, the goal is to maintain a similar stroke efficiency similar to the ascent of the pyramid. You can repeat this same workout again or add on a slightly altered pyramid like the one explained below.
In order to cater to different fitness levels you have two choices. You can either manipulate the stroke rates, or the total time rowed at each rate. The longer time rowed at slower stroke rates builds the aerobic capacity which is the foundation to great stamina. If you are strapped for time to workout you can cut the pyramid down by 50% and increase your stroke rates by 6 at each change. The minute changes would look like this: 2.5' 2' 1.5' 1' 0.5' 1' 1.5' 2' 2.5' at stroke rates 24-26-28-30-32-30-28-26-24. Even though the workout cycle is shorter, the anaerobic engine is worked harder, which burns a good amount of calories.
It is your choice if you want to work harder or lighter, while keeping your mind busy working on rate changes.
And also, don't forget you can also adjust your resistance on the flywheel. If you rate lower, increase the resistance. In the contrary if you rate higher lower the resistance.
Enjoy the workout!
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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