Row 300m x 7, Recovery learning

OPT She Nov 14

Row 300 m @ 95%

rest 6 min

Row 300 m @ 95%

rest 5 min

Row 300 m @ 95%

rest 4 min

Row 300 m  @95%

rest 3 min

Row 300 m @ 95%

rest 2 min

Row 300 m @ 95%

rest 1 min

Row 300 m @ 95%

(goal is to ensure high output each set, not max but just below for this distance - key learning is where everyone sits on the recovery piece, this will allow a better Rx forward from here on these cyclical power workouts)

  

Results:

row time/avg pace
1:10.6 / 1:57
1:09.5 / 1:56
1:09.8/ 1:56
1:10.9 / 1:58
1:09.6 / 1:56
1:11.6 / 1:59
1:14.3 / 2:03
I do find the strokes per minute to be helpful as well. I tend to go back and forth looking at pace and spm while on the rower.