The purpose of this OT work is to get the rate up for Heads and Races and it comes to fore From January onwards but is a good programme to do in any winter months
This is basically 3 x 8 minutes with 6 mins rest in between sets and variation on that theme from 3 x 6 to 4 x 10 over that range.
Warm up the short (15 min) warm up as per the standard programme on Rowe.rs or any variation to suit.
Re set the Erg and set it up as three intervals with 6 mins rest in two minute segments (data collection).
You need to race the intervals strictly as follows in two minute segments (data collection points on the machine)
Interval 1 (rates at 2 mins changes) 20, 22, 24, 26
Rest for 6 mins with no or very little workInterval 2) 22, 24, 26 , 28
Rest for 6 mins with no or very little work
24, 26 , 28, 30
All work is done as hard as you can on a low drag factor
I suggest you break each 8 mins up into 2 x 4 mins and cut down the rest between the reduced sets
So 1 x 4 with 2 min segments data collection
rest as little as possible, say, one segment of 2 mins
Then again 1 x 4 with 2 min segments data collection
Longer rest of four mins
Repeat twice till 24 mins done