Pre-set work time of 4:00 and rest time of 1:00. Monitor will count down each work and rest time and will keep track of the number of intervals you have done. After warming up for about 5 minutes, do 5 intervals of 4 minutes of work with one minute of rest, rowing at 16-20 spm (that’s a low, slow stroke rate) on the high side of the intensity level. Allow some easy rowing after the last interval for warm down. Variations: # of intervals may be reduced to 3 or increased to 7 depending on your level of experience and the time available.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
No comments:
Post a Comment