Jan 12 Concept2 Workout of the Day WOD

Doing Today’s Concept2 Workout of the Day (WOD)

2016 Concept2 Virtual Team Challenge Logo OfficialIt’s already the 12th and I haven’t even started the 2016 Concept2 Virtual Team Challenge to join my teammates on Team Grotto — but I shall today.

So, since my back is now better, I’ll try to get back into the saddle with today’s January 12, 2016, daily WOD for the Concept2 Indoor Rower rowing ergometer.  

Here’s today’s deets and my options:

  • Short: 12 x 1 min / 1 min easy: Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
  • 2015-12-10 23.12.20Medium: 2 x 4000m rate increase / 4 min easy: Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.
  • Long: 6 x 10 min / 2 min easy: Row six 10 minute pieces. Row for two minutes at light pressure between each piece.

I think I might do the long workout, the “row six 10 minute pieces.

22719964835_1e90ac4f9d_o-300x300-1Row for two minutes at light pressure between each piece.  I aspire to doing a lot more seriously intense workouts on the my Model C Concept2 — thank you Biker Barre and high-intensity Spinning — but for right now, I just want to get the meters in. 

I will report it to you as soon as I finish it up — I’ll track it both on the Concept2 Log and also on my FitBit Surge.  I’ll have everything covered including heart rate.

Wish me luck!

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