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.

Workout 32 - RowErg - In Sync 
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM 

15 Seconds of Power at Increasing SPMs*
*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

Workout:
4 Rounds...
2 Minutes @24 Easy
1 Minute @24 Hard
30 Seconds Hard Speed Burst at Increasing SPMs*
30 Seconds REST
*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

Focus on maintaining length when increasing the stroke rate. Don't compromise the order of operations or shorten your stroke just to hit those r30 or r32 strokes.