Cool Down and Recovery

Warmup

Training Row: Cardio zone 2, RPE 4.

Post Kettlebell WO Cool Down

Warmup

45-minute Training Row: Cardio Z2, RPE 5.

Post-Kettlebell Workout Cool Down: Zone 2, RPE 4.

Structured Interval Warmup: RPE 5

3000m Recovery Row: Easy post-game and dinner row to end a busy day.

30-minute Training Row: Z2, RPE 5. Goal; =>2W/kg.

15-minute row: =>120W/kg, Cardio Z2 and RPE 4.

Testing new interval workout based on watts/kg of body weight. No rest between intervals, other than rotating between an easy zone1-2 int…

5000m Progressive Row: First 2500m at an average 2W/kg, second 2500m transition to 3W/kg for final 1500m. RPE 5.

30-minute Warm-up Row: Z2, RPE 6.

2000m Recovery Row: Z2, RPE 3.

2000m Post-Kettlebells: Core, Abs & Back workout Flush and Cool Down Row. Z2 and RPE 3.

2000m Pre-Back and Abdominal Workout Warm-up Row: RPE 6.

7000m Progressive Row: Cardio workout, second 3500m with soft intervals of 125m after 375m at tempo pace. Final 250m at a hard race spri…

6000m Progressive Row: Body and muscles are still feeling a little fatigued from the previous day’s exertion. Slow progressive row…

2000m Post-Strength Training Flush and Cool Down Row: Zone 2, RPE 4.

2000m Pre-strength Training Warmup: Zone 2, RPE 4.

2000m Flush and Recovery Row: After a day shovelling snow, I decided to the day with a light row. RPE 3.

Post-Kettlebell Leg Workout Flush and Cool Down Row: Zone 2, RPE 4.

Warm-up *The HR Monitor is intermittent and will need to be replaced. RPE 4.

15-minute Post Kettlebell Flush and Recovery Row: RPE 5. Zone 2-3.