Today’s session is entirely cardiovascular – we will be rowing. Very few best gyms Fort Lauderdale users enjoy rowing, mostly because very few know how to use a rowing machine to do anything other than warm-up. Today’s session is made up of a series of intervals on the rower, designed to give you a full-body workout while keeping you engaged. We will be using three types of intervals:
(a) Fast/Easy: this is the interval we have been using thus far. Simply increase your power output (force) and number of strokes per minute (stroke rate) to increase your speed. Reduce them to return to normal.
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(b) Max Power/Easy: this interval isolates power output from stroke rate (number of strokes per min). Your stroke rate shouldn’t change, rather you should increase your power output per stroke by applying more force per stroke.
(c) High SPM/ Easy: here we increase the number of strokes per min with less emphasis on power per stroke. This interval is about moving fast, but under control. Do not allow the chain to flap about or jerk on the slide (otherwise you may find yourself falling off the seat).
The advance group will also undertake two 500m sprints. This is essentially a fast/slow interval. The aim is to cover the 500m distance as fast as possible. If you do undertake the advanced program, let me know your 500m times. I’m also very interested to know how everyone found the program – did it teach you to love the rower???
| WORKOUT TWENTY ONE | ||
| Beginner | Intermediate | Advanced |
| 500m warm-up (easy pace) |
500m warm-up (easy pace) |
500m warm-up (easy pace) |
| 100m FAST followed by 100m SLOW x5 | 200m FAST followed by 100m SLOW x5 | 300m FAST followed by 100m SLOW x5 |
| 10 strokes at MAX POWER followed by 30 strokes EASY x 5 | 10 strokes at MAX POWER followed by 20 strokes EASY x 5 | 15 strokes at MAX POWER followed by 30 strokes EASY x 5 |
| 200m HIGH SPM* with 300m EASY pace x2 | 300m HIGH SPM* with 200m EASY pace x2 | 500m Sprint with 500m EASY x2 |
