Stress points: 28
Author: Karen Parnell
This workout introduces longer rowing with stroke rate variation. Here are the details:
Do four 5 minute pieces, varying the stroke rate as noted below. Try to row at a pace that is a few seconds faster than your 10 minute pace from Workout 2.
20 spm for the first 2 minutes
22 spm for the next 2 minutes
24 spm for the last minute
Rest: row very easily for 2 minutes before starting the next 5 minute piece.