Workout 73 - RowErg - Square Dancing

Workout 73: (Variable Intervals) Fine tune your rhythm and motion during each block of intervals inside this workout. Of course you can increase your power as the duration of the intervals decrease, but can you stay consistent until the finish? There's only one way to find out!   **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   Workout (~40 Minutes) (Programming begins at 12:00) Stroke Rate @24    4 Rounds of 4 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 3 Rounds of 3 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 2 Rounds of 2 Minute Intervals with 1 Minute Rest ~2 Minutes Rest 1 Round of 1 Minute Interval   Cool Down: 5 Minute Row lightly 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