RowAlong - 30 mins with Power Strokes

TOP TIER WORKOUT - AS LONG AS YOU PUT IN MAX POWER. Otherwise it's a MID

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

The KinoMap 'resistance' which I use for effort level is going to remain constant throughout - but you still need to push hard on each of the strokes when I call them out. Otherwise you won't get the training benefit that this session is meant to give

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.