Workout 78 - RowErg - Step Down

Workout 78: (Few Medium Length Hard Intervals) You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant.   Warm Up into Workout: (Length 26 Minutes Total, all programming begins at 5:00)   4 Sets of 5 Minute Intervals with 2 Minutes Rest   5 Minute Interval Breakdown: 5-3 Minutes: Build to a Fast Stroke Rate 3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady 2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady 1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady   Cool Down: DIY   **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]   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