Gym Warm-up Row Workout TWO

Here is a workout that is great for beginners and advanced athletes. Weather you are using rowing machine to train or just want to get a good warm-up.

"Gym Warm-up Row Workout TWO":

Warm-up:

• 3 minutes of light, steady rowing (SPM 18-20)

Workout:

• 2 min moderate pace (60-70% of max) SPM 22-24
• 1 min easy pace (50-60% of max) SPM 18-20
• 1 min hard pace (75-85% of max) SPM 24-26
• 2 min moderate steady pace (65-75% of max) SPM 22-24
• 1 min easy pace recovery (50-60% of max) SPM 18-20 1 min hard sprint (80-90% of max) SPM 26-28 2 min steady moderate pace (SPM 22-24)

Cool down:

• 2 minutes of slow rowing (SPM 18-20)