| Latest Workout | |||||
| updated 9June 2010 | |||||
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15 Minute Pyramid (for intermediate and advanced rowers)
Warm Up Begin with light easy steady state rowing, 20-24spm at 50% effort Focus Points – include sets of 10 strokes while rowing lightly - focus on POSTURE for 10 strokes - focus on REACHING WITH THE ARMS for 10 strokes - focus on PUSHING WITH THE LEGS for 10 strokes Towards the end of the warm up – 10 strokes at 26spm, 10 strokes at 28spm and 10 strokes at 30spm.
End with light rowing & sip of water &
stretch (optional)
5 minutes of medium/hard intensity rowing at 26-28spm / 2 minutes of light recovery rowing – sip of water 4 minutes of medium/hard intensity rowing at 28-30spm / 2 minutes of light recovery rowing – sip of water 3 minutes of medium/hard intensity rowing at +30spm / 2 minutes of light recovery rowing – sip of water 2 minutes of medium/hard intensity rowing at +30spm / 2 minutes of light recovery rowing – sip of water 1 minutes of medium/hard intensity rowing at +30spm Light rowing for 2 minutes.
Cool Down Light rowing for 1-2 minutes 10 strokes half slide rowing , 10 strokes full slide light rowing 10 strokes arms & body only rowing , 10 strokes full slide light rowing 10 strokes arms only , 10 strokes full slide light rowing
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