This workout will challenge your aerobic and anaerobic capacities. Start by warming up for 10 min. (either on or off the row machine). The goal here should be to get your body temp up and increase your muscles elasticity.
Set the level of resistance to 10 on your machine. You are going to Row for 3000m total, but rather than stay at a consistent speed, you are to change the SPM (strokes per minute) every 500m increasing by 4 spm's for the first three and then reducing by 4 spm's the last three efforts.
So here is how your workload should look. Keep in mind that each machine's SPM will be slightly different.
3000m total
500m @ 28 spm
500m @ 32 spm
500m @ 36 spm
500m @ 36 spm
500m @ 32 spm
500m @ 28 spm
The when you are finished do some sort of cool down; consisting of either easy spinning on a bike, stretching or foam rolling.
Set the level of resistance to 10 on your machine. You are going to Row for 3000m total, but rather than stay at a consistent speed, you are to change the SPM (strokes per minute) every 500m increasing by 4 spm's for the first three and then reducing by 4 spm's the last three efforts.
So here is how your workload should look. Keep in mind that each machine's SPM will be slightly different.
3000m total
500m @ 28 spm
500m @ 32 spm
500m @ 36 spm
500m @ 36 spm
500m @ 32 spm
500m @ 28 spm
The when you are finished do some sort of cool down; consisting of either easy spinning on a bike, stretching or foam rolling.
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