Erg Workout of the day (by Concept2)

Your workouts for October 24, 2014

	Short 5000m with rate changes every 1000m: 25-22-25-28-25 Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm. Show alternate short
	Medium 6 x 5 min / 2 min easy Row six 5 minute pieces. Row for two minutes at light pressure between each piece. Show alternate medium
	Long 60 minutes with rate changes every 5 minutes: 22-24-26-24-22 Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on. Show alternate long