We've got a fun new game to play to get you moving fast, and hitting your target stroke rate! We'll be playing this game in the studio for the speed and pace class today! Get signed up now.
"Set The Boat" (Intervals: Time @ 1:30 on/0:30 off)
At the start of each interval row 100m at a sprint pace, and then each interval has a target stroke rate. Note your time remaining (in seconds), when you can execute 5 strokes in a row at the target rate (+/- 1). If you run out of time you get a -10 point penalty. The quick change from sprinting the first 100m to the lower rates is especially challenging!
Cycle the target stroke rates like this: - 24,26,28,30,32 (damper on 4) - 24,22,20,18 (damper on 6) - 24,26,28,30,32 (damper on 4) - 24,22,20,18 (damper on 6) - 24,26,28,30,32 (damper on 4)
The suggested rotation takes roughly an hour with warm-up and cool-down. Record your score and let us know how you do!