Beginner

Power Intervals

Heavy Hitters

4 x 5 rounds of 20s on 10s off resistance 2-3 levels up on the resistance. Strong strokes rate no higher than 32

2 min warm up

-

2 minutes 30s of 20s hard strokes 10s easy strokes

00:02:00

2 minutes 30s of 20s hard strokes 10s easy strokes

00:02:00

2 minutes 30s of 20s hard strokes 10s easy strokes

00:02:00

2 minutes 30s of 20s hard strokes 10s easy strokes

-

2 min warm down on rowing machine