Wednesday 2009.12.02 Rowing Intervals 4 x 500m +/- 5sec

December 2, 2009

Wednesday 2009.12.02

Rowing Intervals

4 x 500m +/- 5sec

Rest as needed between each 500m row. The objective is to keep each 500m split within +/-5 seconds of the first row. If you deviate by more than 5 seconds, then there is a 25 burpee penalty before moving on to the next interval. Everyone should record their 500m splits and post them. After each 500m split, you should hit the “change value” button on the monitor and see how many watts you averaged for each 500m piece. Record that number as well.

Time / Wattage / SPM
1:54.4 / 234 / 26
1:53.1 / 242 / 26
1:54.7 / 232 / 27
1:53.1 / 242 / 28

Bike Intervals

Warm Up: 30s on, 30s off, 3 rounds

1m on / 1m off / 45s on / 45s off / 30s on / 30s off / 15s on / 15s off / 15s on / 30s off / 30s on / 45s off / 45s on / 1m off / 1m on

4 rounds: 5 mins on / 2.5 mins off

1-legged Tabata – 20s on / 10s off, 8 rounds, alternating legs

Leave a Reply

Your email address will not be published. Required fields are marked *