(ALL workouts are scalable, for beginners to experienced rowers, everyone can participate.
***Order of Importance - 1. Heartrate 2. Strokerate 3. Split/500m***
West Palm Beach, FL
Rowing 10k meters:
1. 4 x 2500m
2. 2 minute break
3. @ 18-20 SPM (strokes per minute)
4. @ 2:08-2:12/500m
5. @ <135 BPM (beats per minute)
West Palm Beach, FL
West Palm Beach, FL
Rowing 10k meters:
1. 2 x 5000m
2. 5 minute break
3. @ 18-20 SPM (strokes per minute)
4. @ 2:08-2:12/500m
5. @ <135 BPM (beats per minute)
West Palm Beach, FL
West Palm Beach, FL
Rowing 10k meters:
1. 10 x 1000m
2. 3:00 minute break
3. @ 22-26 SPM (strokes per minute)
4. @ 1:58-2:02/500m
5. @ <150 BPM (beats per minute)
West Palm Beach, FL
West Palm Beach, FL
Rowing:
1. WARM-UP
A. 10 minutes @ 18 SPM (strokes per minute)
B. @ 2:10-2:13/500m
C. @ <135 BPM (beats per minute)
2. ACTIVE SPR...
West Palm Beach, FL
West Palm Beach, FL
Rowing 10k Meters:
1. WARM-UP
A. 1000m
B. Drills would be a great idea during this time.
2. ACTIVE SPRINT WORK
A. 3 x 3k
B...
West Palm Beach, FL
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