Workout 72 - RowErg - Whatcha Got, Hot Shot?!

Workout 72: (HIIT Style Workout) Brace your self and your core and get ready to be impressed. We are bringing the heat, power that is, with these short, high intensity intervals. They will fire you up and it's possible you will blow yourself away!   **LISTENER REQUEST** Help us build a new segment on our show!   It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:   Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to [email protected]   Warm Up (~5 Minutes) (Programming begins at 3:00) Using Just Row 5 Minute gradual build in Stroke Rate and Power   Workout (~25 Minutes) (Programming begins at 11:00) Using Just Row   10 Intervals of Work  ~2 Minutes of Rest between Intervals   Work = 17 Strokes Together 2 to Sync Up 5 to Build Up Power 10 to Sustain High Power   Stroke Rates targets for each interval: 4 @ 24 3 @ 26 2 @ 28 1 @ 30   Cool Down: Take things easy for the last few minutes on or off of your machine   Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg?  As The Flywheel Spins "Row Basics"   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