I will start posting rowing workouts that I have done in the past.
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
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