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Concept2 20min interval Rowing Machine


Concept2 rowing machine 20 min Interval training


Running time

Time splits

Intensity

0:00

2:00

Light

Tact 18 spm

500m split 2.30 or slower (warm up and resting)

 

2:00

4:00

Steady state/ Hard and consistent

Tact 22-24 spm

500m split

~2.20 beginner

~2.10 medium

~2.00 well trained

sub 2.00 advanced

 

HR 155-165

6:00

40 sec

Row hard

30-34 spm

as low a time for 500m split as you can achieve

 

6:40

2:00

Light

 

8:40

4:00

Steady state/ Hard and consistent

HR 155-165

12:40

40 sec

Row hard

 

13:20

2:00

Light

 

15:20

4:00

Steady state/ Hard and consistent

HR 155-165

19:20

40 sec

Row hard

 

20:00

 

 

 

Uppdaterad: 09 APR 2015 19:24 Skribent: Carter Arnold

JU Logo

 

 


 

Concept Logo

 


 

 

McD Im rowing it

 

 


 

Im loving it - smaller

 

 


 

Cliffton

 


 

Lambertssons

 


Smålandsidrotten Logo

 

Postadress:
Jönköpings RS - Rodd
Box 2111
55002 Jönköping

Kontakt:
Tel: [saknas] Information
E-post: This is a mailto link

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