Power Intervals 

12x 1:30/rest 1:00
🎯 2k plus 12
🕐 rate 18

DF 105

Focus on technique and maintaining momentum (smooth power with full pressure). Target was just beyond reach during most intervals, especially with a lower drag. Still an important session as rowing efficiently at low rates builds the strength and technique that makes everything else faster, smoother, and more powerful.

Team workout today with Nate, Alan, and Roper from Valley Creek. It was a rainy day so we were forced into the garage. Came up with an idea for rotating stations using the following: 

🚴 Assault Bike
🎒 Sandbag Hold
🚣 Rower
🪵 Plank Hold

The goal: 300 calories on the bike and 5,000 meters on the rower.

How it worked: One guy bikes, one holds the sandbag, one rows, one planks. The second anyone drops the bag or breaks the plank, the meters and calories stop and everyone rotates to the next station. With transitions, this was every bit of 35-40 minutes.  

May 2026 CTC The French Rowdeo 
5:00/2:00r
1:00/1:00r
5:00/2:00r
1:00/1:00r
5:00/done! 

Rolling starts allowed, free rate. Score is the total meters covered during the 17:00 of effort, excluding rest meters.

Took somewhat of a teeter-totter approach. Capped the five minute intervals at r20 and tried to bring consistent power. For the minute sprints, I ramped up to r30 and tried to hold around 2k splits. This would be good to try again without the rate restrictions and see how much whittling can be done. 

Rowing Time Trial 
Warm Up: 
3:00 @ r22 easy
1:00 @ r24 moderate
3:00 @ r22 easy
1:00 @ r28 moderate/hard
3:00 @ r22 easy
1:00 @ r32 hard

Take a minute rest after each 1:00 interval. 

Workout:
4:00 Test - Time Trial - Hard Effort

Strong effort at a comfortable rate. I rowed a rate-capped 1000m a few weeks ago and wanted to see if I could do better. This time I set a goal of 1000m (2mins/500 split). Get faster with each 250m split and empty the tank during that last minute. 

Workout 27 - RowErg - Dingo Power 

Warm Up:

8 Continuous Minutes of Rowing

4 Rounds of increasing power...

1 Minute at 22 / 1 Minute at 24

1 Minute at 22 / 1 Minute at 26

1 Minute at 22 / 1 Minute at 28

1 Minute at 22 / 1 Minute at 30

Workout:

6x :20 work //:20 rest @ r24

6x :20 work //:30 rest @ r26

6x :20 work //:40 rest @ r28

 

Five Minutes of Fun: 

For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...

50 Seconds of Moderate Intensity 

10 Seconds of Maximum Power 

The goal was negative splits during each of the :20 sprint intervals. Had a hiccup with ErgZone setup (#13 🤬), but finished strong—310 avg WATTS on the last round at r28. Loving these short sprints at low drag and chasing big numbers!

Rowing Mixed Intervals 
5x 4 mins / 1 min rest
First 2:30 @ 2k plus 10 @ r24
Last 1:30 @ 2k plus 25 @ r20

We'll be splitting time between our 5k(ish) pacing and an easier pace to help build our base. Strong effort at the end of the week while keeping the drag low. 

Workout 26 - RowErg - 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. Drag is going to increase with each segment and should be on the higher end of where you usually are. 
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24)
30off /10on
25off /15on
20off /20on 
15off /25on
10off /30on
 
Segment 2: (100 Strokes @26)
5 Rounds...
5 strokes to build
10 strokes for power
5 strokes off
 
Segment 3: (200 Strokes @22)
1on /1off, 2on/2off, 3on/3off...10on/10off back down to 1on/1off