- January
Posted By : sander
Workout of the week: 4x10min/3min at UT1/AT border

This is a rowing machine session that gets you working on the border between UT1 and AT power zones. It’s a bit harder than the usual steady state and a good workout that requires focus.

Warming Up: 3000m

Row 4×10 minutes with 3 minutes rest. The 10 minute intervals are 9 minutes at 22 spm, 1 minute at 24 spm. (Add 2 to stroke rate when rowing on slides or on a dynamic rower.)

Cooling down: 5 – 10 minutes.

Session Duration: 70 minutes

Total Distance: 15 km

rScore: 80

TRIMP: 140

Note that I had some difficulties in the fourth interval.