Here is a stroke rate change workout that can certainly challenge you. Remember that you can always adjust the resistance on the flywheel to your liking.
This is a continuous row that lasts 19 minutes. The rate changes every 4'-3'-2'-1'-2'-3'-4' (minutes). It is best if you first start with a lower beginning stroke rate such as 18 strokes per minute.
Start the pyramid by rowing at 18 for 4 minutes, then change to 20 for 3 minutes, 22 for 2 minutes, 24 for 1 munite, than back down 22 for 2 minutes, 20 for 3 minutes, 18 for 4 minutes.
Focus on keeping the torque per stroke consistent.
Have a great time and don't overdue it.
XENO
This workout is for sale also on DVD through our website www.gorow.com and www.ironoarsman.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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