Workout 3 - RowErg - Track Your Calories

WORKOUT 3: A packed full hour of work on the Concept2 Indoor Rower.   Warm Up ~ 7 minutes - we get right into the swing of things with some steady rowing.  Through our warm up we will add in some intensity with stroke sets of power 10s.    Work ~ 30 minutes - we have 3 sets of varying interval lengths.  We will take 2 - 4 minutes to recover in between each set.  We work to maintain a stroke rate of 24 for the entire workout.   Set 1: 12 Minutes - 6 Intervals of 1 Minute of Max Calories, with 1 Minute Rest to Recover   Set 2: 10 Minutes - 5 Intervals of 90 Seconds of Max Calories, with 30 Seconds to Recover   Set 3: 8 Minutes of Continuous work, increasing intensity (Cal/Hour) every 2 Minutes   All Rest (between intervals or between sets) can be completely off the machine or just a light effort.   Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment.  This is an effort that you probably cannot carry out a conversation during.   Enjoy your workout!!    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).     DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.   USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.