Women: 40-32-24-16-8
– rest 1 minute between sets –
Target time:
50/40 calories: 2:30-3 minutes
40/32 calories: 2-2:30
30/24 calories: 1:30-2 minutes
20/16 calories: 1-1:30
10/8 calories: 30-40 seconds
Time cap:
50/40 calories: 3:30
40/32 calories: 3 minutes
30/24 calories: 2:30
20/16 calories: 2 minutes
10/8 calories: 1 minutes
WORKOUT STRATEGY & FLOW
Athletes should adjust damper to between a 6-8 setting. Feet cradles should be adjusted so that athlete can return in with the rower handle on each pull with minimal lift of the heels and no feelings of being "cramped" in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout workout.
The first two sets of row the pacing should ideally be the same pace/effort (70-75%). The last 3 sets is where Athletes should look to ramp the pace while sprinting the last 10/8 calories.