The Speed Rowing Challenge
May 21, 2020
Keep your split times low. Focus on keeping stroke rate between 28 and 32. Pure rowing, all about the speed.
Looking to increase your 500 meter split? This is the challenge for you. This is very much an interval challenge albeit over a longer duration, incorporating very hard rowing with short rest periods. It should take you around 45 minutes, though you can trim some sections off if you want a quicker workout.
Speed Builder Challenge
This is a pretty simple workout, but it’s a hard one. Once you’ve warmed up, you’ve got 6 seperate intervals. Each one consists of 5 sets of heavy rowing and short rest periods.
You need to focus on keeping the intensity up while maintaining a strong form. Remember it’s all about driving through the legs and letting the body follow through.
Warm Up
Light row for 120 seconds.
Interval 1
Hard row at 28 SPM (Strokes Per Minute) for 20 seconds.
Rest for 30 seconds.
Repeat 4 more times.
Interval 2
Hard row at 30 SPM for 30 seconds.
Rest for 45 seconds.
Repeat 4 more times.
Interval 3
Hard row at 30 SPM for 40 seconds.
Rest for 60 seconds.
Repeat 4 more times.
Interval 4
Hard row at 30 SPM for 40 seconds.
Rest for 60 seconds.
Repeat 4 more times.
Interval 5
Hard row at 30 SPM for 30 seconds.
Rest for 45 seconds.
Repeat 4 more times.
Interval 6
Hard row at 28 SPM for 20 seconds.
Rest for 30 seconds.
Repeat 4 more times.
Cool Down
Light row for 60 seconds.