Hello everyone. I did some thinking. At the IRON OARSMAN, we usually use the 500 meter split time to fire our rowers up to push harder and faster. In the last week, I changed this a bit. We started using the Watts setting and I found this to be really cool, because people were clearly seeing how much more powerful they are as they increase there velocity and stroke rate. In the last seconds of the XENO INTERVAL, I mustered up a couple strokes above 1100 Watts. This surprised a few, because I was able to push several hundred Watts more than them. I explained that their ability will quickly increase as we train the XENO INTERVAL. Here is how the XENO INTERVAL works: Interval setting on the rowing machine is 20 seconds ON and 40 seconds OFF. The power expressed in Watts of the first step is equal to the rower’s body weight. Each subsequent interval intensity is increased by 10%. Since I weigh 260lb., my starting interval is 260W. For simplicity I use 25W increase each time. Second interval is 285W. The third interval 310W and so on and so forth. The XENO INTERVAL is complete once the power can not be increased. At that point remember your Watts amount and shoot for higher next time. This is an awesome workout.
Also check out the newly redesigned www.ironoarsman.com. All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
