| hh:mm:ss | % Resistance | Cadence | Type |
|---|
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IMPORTANT: Set your drag factor (usually a lever on the machine that affects how heavy each stroke feels) before starting this, and leave it there. The % Resistance on the rowing guide is about the effort YOU put in, not the machine resistance. After a four minute warm up, Row 30 minutes - containing 10 sets of 2 and 1 minute intervals. If you want to do it the HARD way - row the 2 minues at 24spm and a pace of around 2K + 14 - which is about a 7 or 8 on the effort scale - then 1 minute at 15spm with full pressure strokes, as hard as you can muster If you want to do it the EASY way - row the 2 minues at 24spm and a pace of around 2K + 16 - which is about a 6 on the effort scale - then 1 minute at 15 spm much slower - around 3 on the effort scale, 2K+30 - ease right off, but don't stop.
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