Workout 87 - RowErg - Festive Endeavor

Workout 87: (Medium Length Intervals) Ready to feel powerful? This long workout has us applying force in a variety of environments. We’ll capture a connection with the front end of our stroke and play with different damper settings all while racking up those Holiday Challenge meters.    Warm up into Workout 5 X 2 Minute Intervals / 1 Minute Rest  @ 20, 22, 24, 26, 28   Skill Piece  5 X 1 Minute Intervals:  Legs only powerful strokes into rowing @ 24   Workout 5 X 4 Minute Intervals / 2 Minutes Rest Easy/Moderate @ 24, Recover @ 20, Work @ 26   Cool Down  5 Minutes    **LISTENER REQUEST** Help us build a segment on our show!   It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! 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 question: How do you cool down? Step 4: Save and Send your audio files to [email protected]   To Participate in the Holiday Challenge:    Create a Logbook Account: https://log.concept2.com/   Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory   Enter your Meters manually each Workout:  Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout.    If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata   Because the Concept2 Holiday Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!) For more info check out: https://log.concept2.com/challenges/holiday    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