Workout 55 - RowErg - Pendulum Conundrum 

As The Flywheel Spins Podcast 
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.

Once you are nice and warm, you'll then set the damper to your choice and complete the Tabata portion of the workout. My breathing was so ragged during the r28 and r30 work 🥵🥵. For Tabata intervals, choose a damper you want to experiment with. I kept the damper at 1 with a DF of 88 and was pleased with the power I was able to generate. 

Workout 65 - Ride The Wave
As The Flywheel Spins Podcast
Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates.  Our focus is off of maximum power, but finding a different way to build up our stroke count. 
 
Warm Up:
Easy Rowing without Straps @ 20 Strokes per Minute 
Technique Note: The Dollar Bill Trick and Rowing without Straps
 
Workout:
100 Strokes* @20 
100 Strokes* @24
100 Strokes* @28
100 Strokes* @24/@28/@32
*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy. There is a brief rest period between each 100 strokes (~60-90 seconds).

This was a fun one to row along with and the waves of 10-10-10 made the time go by very quickly. 

Test - Max Power
3x 20s max power//5mins recovery
2x 13mins recovery @ 55%

386//382//406 WATTS

True power is usually generated within 7-12 seconds, once you go past this stay strong for the duration. Looking for 2 numbers during effort, the MAXIMUM amount of power produced and the AVERAGE amount of power produced. Drag (88) was turned way down for this effort and I am pleased with the power I was able to generate at such a low drag. Goals were 100+ meters each round. 

March 2026 C2CTC 
5000m Row

Legs were sore and I was short on time, so kept this relatively easy. This should be a strictly aerobic session. Feels like a 4–5 out of 10 effort; conversational pace. My goal was to be at or around 23 minutes for this one. 

Workout 51 - RowErg - Feed Your Hunger
This stamina sandwich will fuel your fire.  With two hard efforts to endure on either side of a set of consistent intervals, this is bound to satisfy your craving.
 
Warm Up:
Gradually build in Power
1 Minute @20
1 Minute @22
1 Minute @24
1 Minute @26
 
Workout:
2 Minutes Steady Pace @24
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minute Rest
8 Rounds of Consistent Hard Effort
45 Seconds Work @26 with 15 Seconds Rest
2 Minutes Rest
2 Minutes Steady Pace* @24
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
*Starting Pace a little more challenging than before

Opened with average warmup pace (2:20) on the first interval and 2:19 for the second. The 'hard' efforts were done around 2:01-2:03. 

Workout 24 - RowErg - Warm Up? Workout? Your Call 
Warmup:
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
  
Power 20s
Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
2 Minutes Rest
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
Workout:
300m TT

Stroke got longer as time went on and my rate dropped on the back half. Still kept it pretty consistent although I would have liked to rate a bit higher during that last 100m.  

Strength—Bench Press 
75% x5 (191lbs) 190lbs
85% x3 (216lbs) 215lbs
95% x1 plus (242lbs) 240lbs

All reps went up easy. Got two reps on the 95% and failed the third.

Metcon—EMOM 6 for 24 mins
24 S KB box step-ups @ 26lbs
18 bench press @ 115lbs

Split reps on the step-ups. Each round was done in 3 mins or less. Metcon was written with a 400m run after the bench which I did not include. Without the run, should have done as E4MOM for 16 instead.