Workout 4 - RowErg - Short and Spicy 
Row Intervals 
9 x 1:40 steady state, :20 of power (2 minute rest after round 5)
Rate: 25
Pace: Moderate with bursts of power during the :20 rest
DF: 116

Start at a moderate-to-easy pace and negative split throughout finishing with something that is moderate-to-hard at this rate. You'll need to go by feel during the :20 power periods as you won't be able to see any data on the PM5. It is eight strokes and I was dropping down around 2:05 split during these periods. 

Garage Athlete Games 23.5 - '300' 
15:00 @ r20

Score A: First 3:00 (723m)
Score B: Final 3:00 (711m)
Score C: Total meters (3434m)

Set the splits to three minutes, put in a good warmup and start hard. I went in with the plan to make the first interval my fastest. After the first interval, my pace fell off more than I had hoped and it took a couple of minutes to settle into a moderate pace. Dropped the pace 3-4 splits each minute during the last 3:00 to finish strong. 

Workout 23 - RowErg - Dare I Say Damper Change? 
As The Flywheel Spins Podcast 

Workout:

3 Min Interval
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST

*Each interval change damper as follows: 3, 7, 1, 9 & 5

*DF at each damper setting:
3 @ 93; 7 @ 159; 1 @ 82; 9 @ 190; 5 @ 120 

The damper at 9 was just GROSS 💩. Trying to hold a r20 requires you to be TIGHT throughout your body and relying on those legs to generate the power. Make sure the arms are locked out, because if those elbows are bent, you’ll burn out your biceps and forearms, making your workout that much worse.

ErgZone Challenges #8: The Dragon
8 rounds
20 seconds
24 calories

Score A: fastest 24 calories 1:16.4 
Score B: slowest 24 calories 2:32.7 

Use the 20 seconds to breathe in and then spit fire on the 24 calories. Pace and rate are up to you. Put in a good warmup before attacking this one. So TOUGH 😅😅! The 20 second intervals felt like nothing and I was getting progressively slower with each 24 calorie interval. Sandbagged the next-to-last round so that I could sprint the final round.  

Workout 11 - RowErg - The Rhythm Within 
Warm Up  
5 Rounds of 3 Minute Intervals with 20 Second Rest 
 
Interval 1 - 3 Minute steady state low intensity @ 24
Interval 2 - @24*
Interval 3 - @22*
Interval 4 - @24*
Interval 5 - @26*
*(1min light, 1min moderate, 1min high intensity)
 
Workout 
9 Rounds of 1:40 Minute Intervals with 20 Second Rest
 
Interval 1 - @28
Interval 2 - @26
Interval 3 - @24
Interval 4 - @22
Interval 5 - @20
Interval 6 - @22
Interval 7 - @24
Interval 8 - @26
Interval 9 - @28

Each stroke rate comes with a unique rhythm and ratio even if we keep our intensity steady. Goal is to hit the target cals from Interval 1 on each of the subsequent intervals. So many intervals and so little rest...😳😳