Weight Training - upper body

Cruising Big Flat 8 in Watopia

Zone 2  HR zone adjust  Wattage as necessary on Southern Coast Cruise in Watopia

MAIN WORK: POWER COMPLEX

Warmup

Row Portion of ROW + AIRDYNE MIX
ROW + AIRDYNE MIX
## WARM-UP (10 minutes)
- Row: 5 min easy (
- Airdyne: 5 min easy 

## MAIN WORK: 5 ROUNDS
**Each Round:**
- **Row 500m (HARD pace)** — target sub-2:00/500m split
- Rest 90 seconds
- **Airdyne 60 seconds (moderate-hard)** — target 20-25 cals
- Rest 90 seconds
**Total work time:** ~30-35 minutes

## TRACKING
**For the Row:**
- Track your split for each 500m
- Goal: Keep splits consistent across all 5 rounds
1:50, 1:49.4, 1:46.7, 1:46.2, 1:46.8

**For the Airdyne:**
- Track total calories each 60-second effort
- Goal: 20-25 cals per round
- Try to keep consistent output across all rounds
22,22,23,23,24

## COOLDOWN
- 5 min easy movement 
- Optional: light stretching

Deportes principales

John Durocher

Airdyne portion of ROW + AIRDYNE MIX

Regístrate para ver los comentarios.

Segmentos

Regístrate para ver más actividades de John Durocher

Weight Training - upper body

Cruising Big Flat 8 in Watopia

Zone 2 HR zone adjust Wattage as necessary on Southern Coast Cruise in Watopia

MAIN WORK: POWER COMPLEX

Warmup

¿Quieres ver más?

La mejor aplicación para corredores y ciclistas

Regístrate gratis. Haz un seguimiento de tu progreso y alcanza tus objetivos. Únete a los 100 millones de usuarios activos de Strava.

Ver más de John