Upper Valley Rowing Foundation Hanover Connecticut River
 
 
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Virtual Erg Workouts!

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 uppervalleyrc@gmail.com for more infomation.

Workout information

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.


by posted 03/22/2020
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