Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace)
Row 1 minute at 28 strokes per minute - find a natural pace
Row 4 minutes at 20 strokes per minute and 5-6/10 effort (2K+18 pace)
Row 1 minute at 20 strokes per minute - Match the 28spm pace
(see below if you're wondering what I mean about 2K training pace)
So what this does is let you see how you can go faster either by increasing stroke rate, or by pushing more power into the stroke. Get a feel for it through this workout - get a REALLY good sweat on, and then when it comes to rowing fast in a race or time trial - see how rowing at a higher rate AND more power will give you the sprint finish you've been dreaming of.
00:00 Introduction
02:35 Warmup
08:38 Main Session
40:04 Cooldown
42:15 Guided stretching
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