Friday, October 18th


Friday, October 18th


11 x 200m row

Each round will be performed at a specific stroke rate:

20-20-24-24-28-32-28-24-24-20-20 s/m

rest 2 minutes after each round


  • Intent: Understanding how different stroke rates can be used to tackle the same challenge. Pay attention to how you feel across the different intervals, and think about how to apply these variations when you encounter rowing in other workouts.
  • You have 2 whole minutes of rest after each of these intervals, so don’t hold back
  • At the lower rates, focus on a LONG, powerful leg drive
  • At the higher rates, focus on a QUICK, powerful leg drive

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