Workout 53 - RowErg - Ups and Downs
As The Flywheel Spins Podcast 
Warm Up/Workout: 
12 minute stroke rate pyramid
18-20-22-24-26-28-28-26-24-22-20-18
 
6 Minute Rest
 
12 Minute Rolling Hills @ 24 stroke rate
Easy - Moderate - Hard
Moderate - Easy - Moderate
Hard - Moderate - Easy
Moderate - Hard - Moderate  

Set the drag at 103, this is starting to become my comfort zone. This is 30 minutes straight through, although I stayed on for another six mins as a cooldown at the end. 

ATFS Workout 26: Row 500  

No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  

 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24 Damper 4 Drag 111)
 
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
Segment 2: (100 Strokes @26 Damper 5 Drag 123)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper 6 Drag 138)
 
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off...
10 On / 10 Off
9 On / 9 Off
8 On / 8 Off
7 On / 7 Off...
1 On / 1 Off

Row Conditioning 
10 minutes w/up & steady rowing.
30 seconds reset
5 minutes @19 spm + 10 strokes each minute @24, 26, 28, 26, 24
30 seconds off
5 minutes @19 spm + 10 strokes each minute @26, 28, 30, 28, 26
30 seconds off
5 minutes @19 spm + 10 strokes each minute @28, 30, 32, 30, 28
2 minute cooldown

Focus on strong consistent strokes, even at r19. This workout tests your recovery after a maximal effort. Expect your heart rate to take about a few strokes to settle especially after the higher stroke rates and try not to treat the r19 work as a recovery period. I was a too lax with the r19 strokes in each interval. 

Workout 45 - Row Erg - Full Send 

Seek full throttle with 100% commitment. Let the pace boat feature be your motivation to get after it with no reservations. 

5 x 1 min ON / 1 min OFF

4 x 1 min ON / 1 min OFF

3 x 1 min ON / 1 min OFF

2 x 1 min ON / 1 min OF

1 x 1 min ON / 1 min OFF

Increase intensity every interval. Last round = FULL SEND.

Rate: 26

DF: 123

Set the damper on the higher side of your normal range. Use round of five to warmup to a moderate pace. You'll then use the REROW function to see your average pace from the prior round. Goal is to beat previous average pace each round - by how much is up to you!

3,2,1...Go! - ErgZone Challenge S2E1 
321m @ r20
Score: Average Pace
DF 98

Warmed up for around 20 minutes before hitting this piece. Was very happy with this effort, especially at a low rate and such a low drag. Focus on an explosive, immediate leg drive at the catch, maintaining a strong, rigid core, and a slow, controlled recovery.

Front Squat 4x4

125-155-175-185 pounds

Squats after rowing. Good depth and felt like I had some left in the tank at this weight. 

 Row Time Trial 
⏱️ 1:00
🎯 300m 
⚡ 349 (peak) 328 (average)

Warmed up for 16 minutes before hitting the 1:00 TT. Everything above the 1:00 interval was part of the warmup. Drag needs to be higher for that minute sprint. A minute sprint is all about how long you can hold an uncomfortable rate/pace -- shorten your stroke and focus on keeping that rate up! 

Workout 12 - RowErg - Can You Hang?
5 Min Interval @ Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 
*X represents your average split for the duration of the 5 minute interval. Your goals for the remainder of the intervals will be based off of this average split. Hold your stroke rate between 24 and 28. Be aggressive with your pacing. Breathing was tough, especially in the cold garage.