Workout 18 - RowErg - To The Nines

WORKOUT 18:  Long intervals that command focus and attention. These are no basic 9 minute intervals. All three are specifically spruced up with varying efforts to help you step up your endurance game.   Warm Up: (9 Minutes)   1 Min @16 Easy 1 Min @18 Easy 1 Min @20 Easy 1 Min @22 Easy 1 Min @24 Easy 1 Min @26 Easy 1 Min @26 Moderate 1 Min @26 Hard   Workout: (27 Minutes)    These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes).   1 Min Hard 2 Min Easy 3 Min Moderate 2 Min Easy 1 Min Hard   2 Min REST   1 Min Moderate 2 Min Hard 3 Min Easy 2 Min Hard 1 Min Moderate   2 Min REST   1 Min Easy 2 Min Moderate 3 Min Hard 2 Min Moderate 1 Min Easy     5 Minute Cool Down on your own   Enjoy your work!     Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK