Gym Warm-up Row Workout 3

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 3":

Warm-up:

• 3 minutes of light rowing, gradually increasing effort (SPM 18-20 to 22)

Workout:

• 1 min moderate pace (60-70% of max) SPM 22-24
• 1 min hard sprint (80-85% of max) SPM 24-26
• 2 min steady moderate pace (65-75% of max) SPM 22-24
• 2 min interval bursts:
  • 20 sec hard (80-85%)
  • 40 sec easy (50-60%)
• 2 min moderate pace (60-70% of max) SPM 22-24

Cool down:

• 3 minutes of light rowing at an easy pace (SPM 18-20)