PDP - 30 minutes with alternating Power and rest strokes | Kinomap
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PDP - 30 minutes with alternating Power and rest strokes

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 Rowing Machine

 00:39:41

 24/04/2020

United Kingdom - English

Description
After a 4 minute warmup, row 30 minutes at 20spm - with the following PowerStroke pattern... 1 Power Stroke / 1 easy 2 Power Strokes / 2 easy 3 Power Strokes / 3 easy 4 Power Strokes / 4 easy 5 Power Strokes / 5 easy 6 Power Strokes / 6 easy 7 Power Strokes / 7 easy 8 Power Strokes / 8 easy 9 Power Strokes / 9 easy 10 Power Strokes / 10 easy 9 Power Strokes / 9 easy 8 Power Strokes / 8 easy 7 Power Strokes / 7 easy 6 Power Strokes / 6 easy 5 Power Strokes / 5 easy 4 Power Strokes / 4 easy 3 Power Strokes / 3 easy 2 Power Strokes / 2 easy 1 Power Stroke / 1 easy Then repeat that two more times, As ever - follow along with me for the stroke rate, and I'll call out what Power Strokes you're maant to do (there's also an on screen counter). Pace wise - it's about hitting those power strokes as hard as youcan - and then taking it easy for the other ones. I was doing 2K+10 for the power stroke - and about 2K+30 for the easy strokes. So this will be a 10/10 and 3/10 for those of you using an effort based system.