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

Row Conditioning 
Row for 20 minutes continuously, as:
1min @ r18
2mins @ r20
3mins @ r22
4mins @ r24
4mins @ r18
3mins @ r20
2mins @ r22
1mins @ r24

Followed along with a familiar DarkHorse vid. No warmup and it showed in the first minute at r18. You'll build throughout the first ten minutes, emptying the tank a bit during that last of four minutes at r24 knowing you'll have some recovery coming up. Use that first minute (at 10 min mark) at r18 to recover and then slowly start to build again. The two mins at r22 and final minute at r24 should be 9/10 on the RPE scale. Leave no doubt! 

Row Conditioning

⌛ 20 minutes

🎯 4350m (2:17.9 split)

Rate: 16

DF: 102

Hold r16 for the full 20 minutes. My legs felt a bit tired from pickleball yesterday, so I kept it moderate. Technique was the priority—aimed for a 1:2 drive-to-recovery ratio (count “one” on the drive, “two, three” on the recovery). Consistency and form over speed today. Rowed along with DH vid. Come back to this one in a few weeks and see if you can improve. 

RowErg - Workout 102 
Duration: 30:00 
Rate: 22
Split: 2:19.0

Score: 85.8% 

Use Target Training under games in PM5 monitor. Similar to Darts, you'll set the constant target pace and tempo you want before the game starts. This should be a comfortable Zone 2 row. Perfect score is 100%. 

Rowvember 2025 - Day 4 
Duration: 20 mins
Rate: 22-23 with 10 power strokes every two minutes at varying rates
28/25/16/26/32/22/19/20/34/30
DF 100

Get ready to row non-stop for twenty minutes! We will build stamina and test our strength through consistent rowing...sprinkled with spicy bursts of power. Followed along with this DH video. Try to hold your steady pace around 2:20-2:23 - it can be very easy to fall off a cliff especially after some of those higher stroke rate bursts. Included a 3 min warmup and 90 secs cooldown. 

Workout 44—Opportunity Knocks

Warm Up: 

5 Rounds...

30 Seconds Easy

30 Seconds Powerful

 

Workout:

5 Rounds of 2 Minutes of Work

Each Work Segment 

5 Strokes to Build

10 Strokes at a Powerful Steady Cruise

Easy the remainder of the 2 Minutes

 

5 Rounds of 3 Minutes of Work

Each Work Segment

5 Strokes to Build

5 Strokes at a Powerful Steady Cruise

A Set of Power Burst Strokes

10 Strokes at a Powerful Steady Cruise

Easy the remainder of the 3 Minutes

Wanted to get some easy meters after a few days up at Lindsay's and a lot of time in the car. Only did the first two segments of ATFS #44. Should have just continued with the last 15-minute segment. Screengrab is from the second segment.