UVRF is pleased to announce a spring series of virtual erg workouts! Using zoom, Coach Linda Muri will hold 1-hour sessions M, W, and F at 6:30 AM from Monday March 23 through Friday, May 1. There is no cost to join these sessions - they are a benefit of membership in UVRF. So if you have not yet renewed your membership for 2020, what better time than now?! Please contact email@example.com for more infomation.
CD - Cool Down
r - rest
SR - Stroke Rate
WU - Warm Up
‘ - minutes
“ - seconds
Workouts for Monday 3/30, Wednesday 4/1, and Friday 4/3
Monday - just row or set monitor for Intervals Time, 19:00 work and 1:30 rest. 3x 19’, 1.5’r, 4+3+2+1+2+3+4, 1)SR 18/20/22/24/22/20/18, 2-3)SR20/22/24/26/24/22/20 . This will fill up the entire time slot. Warm up during the piece. Wednesday - just row or set monitor for Intervals Time, 10:00 work and 3:00 rest. 4x 4+3+2+1, 3’r, 1) WU, 2-3)SR20/22/24/26, 4)SR22/24/26/28. First piece will be at lower rates/intensities and used as a warm up. Friday - just row or set monitor for Intervals Time, 10:00 work and 2:00 rest. 10x 3’, 1/1/1, 2’r, 2xWU/2xSR22-26/4xSR24-28/2xSR26-30. First two pieces and rest time will be at lower rates, adjusted intensities, and used as a warm up.