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develop power and speed with Winter Workouts for the ERG |
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| 45 on 15 off x eight x three | ||||||||
| This one hurts. You row for 8 minutes at or better than your goal pace. Start by paddling for 15 seconds, then hit your stride for 45 seconds, SR 30 - 32. Work toward consistent splits from minute to minute and during each of the three 8 minute pieces. Paddle lightly and re-hydrate during the 4 minute rest period. |
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