Browney: Rower

WORKOUT 1 Date__________________

GOAL OF THE WORKOUT: To practice changing intensity while keeping stroke rate

constant.

WARMUP: (estimated time: 5–7 min.) Include rowing drills and stretching.

WORKOUT SET UP: (estimated time: 1 min.)

• Machine set up: Set damper at 3.

• Monitor set up: Set work time for 1:00. Set rest time for :30. Set the DISPLAY

for pace (/500m) in the center window and average pace in the

bottom left window. The number of intervals done will be

displayed in the upper right hand display of the Performance

Monitor.

BODY OF WORK: (estimated time: 21 min.)

• Notes during workout: During the rest interval, your average pace for that interval

will be displayed. Use that average pace to determine your

target pace for the next interval.

COOLDOWN: (estimated time: 2–4 min.) Light paddling and stretching. If you wish to record

your cooldown meters, be sure to record your workout results

before you press the I/O button.

NOTES: (estimated time: 1 min.)

• Logging results: Use the RECALL button to note your meters rowed and

average pace for each interval, and record this data in the log

section on the right.

Description of workout: Timed intervals with varying intensity

interval # work time intensity guide target spm rest time

For more experienced rowers, this series should be repeated.

Cumulative Meters:

*Meters rowed

in cooldown: (optional)

*Meters rowed

in warmup: (optional)

Heart

Rate

Data

Browney