Workout 97 - RowErg - Define your Priority 

4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ r28 max effort (average watts 225)
5 minute rest
20 steady minutes @ 24 (4266 total meters)

DF 115

No rest between the first four intervals - should be ten continuous minutes. Use the first three as a warmup before sending it during the one-minute max effort. For the 20 minute piece, take your average watts from one-minute max effort and divide in half. At the 10 minute mark, bump up 10-15 watts, then again at the 5 minute, 2.5 minute and finally at the 45 second mark. Last 45 seconds were done around 180 watts. 

Part 1- 

10 mins for QUALITY

12 alternating lunges

16 one-arm bench press @ 40lbs

20 dead bug kick-outs

Part 2-

3/3/3/2/2/1 min on 

2 mins rest between each

3s at 24spm, 2k plus 12

2s at 26spm, get faster

1 at 34spm, let it rip! 

While the focus was on QUALITY for the first part, that doesn't mean you can't challenge yourself with weight. Sling the sandbag over your shoulder for the lunges and grab a 50-pound DB (at least) for the bench press. The row was dirty! I thought I'd be a little faster on the minute interval, but I don't spend alot of time on speed work at high rates anymore. 1:40/500m puts you at 300m for the 1:00 TT. 

Workout 34 - RowErg - Counter Clockwise 

Warm Up: 

3 Minutes Easy @24
2 Minutes Moderate @24
1 Minute with Power Strokes @24
 
Workout: 
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes 
Every Minute thereafter, add 2 additional Power Strokes
 
2 Minute REST
 
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes

"Micha-erg"
3 Rounds For Time
1000m row 
50 banded good mornings (red mini-band)
50 straight leg sit-ups

This is a play on the classic Michael workout. Kept the rows at a moderate pace, tried to hold the good mornings unbroken and broke the sit-ups early and often. 

Row 8000m 
1000m splits
No Rest

Start at 2:25 and drop the split by :01 with each 1000m interval. Hold rate 20 throughout. After three intervals, I wasn't feeling it so I pushed the fourth interval to 2:15 and then called it. This was a more than nothing kind of day. 

Strength - 
20x25 sec on 15 sec off
*5 of each
1) med ball deadlift
2) pushups
3) med ball squat
4) hollow hold (option to hold med ball)

Used 16# Rogue med ball since I couldn't find the 20# at the Y this morning. Hollow holds were done without med ball because I don't hate myself that much 🔥🔥

Conditioning - 
4x 3 mins on 1:15 mins off
Intervals 1&2 - 24 spm @ 2k plus 12
Intervals 3&4 - 26 spm @ 2k plus 8
2k pace: 1:56.6

Interval Distance 
500m x 15+ sets
1:00 rest

open rate

Start as fast as you feel like you can sustain (around 2k plus 8-12, likely). We don't want to redline early, and we want to just "flirt" with that 85-90% intensity. Aim for 15, but feel free to continue past and stop when pace become unsustainable. While there was no degradation in my pacing, I just could not continue on any further. It took all I had to get to 15 intervals. Looking forward to a couple of rest days. 

Row Conditioning 🎅🥇🎄
Time: 40mins 
Rate: 22/24

DF: 128

Start at r22 and toggle between 22 & 24, changing the rate every two minutes. Did not adhere to the rate change, just wanted to log the final 6500+ meters needed to go over 200K for the HC!  Held a low rate and very relaxed pace picking things up slightly over the last 2000 meters or so.

Warmup 

15 minutes steady state row

5 minutes @ 20spm

5 minutes @ 24spm

5 minutes @ 28spm

Workout

5 Minute (Hard) Row
3 Minute (Easy) Row
Rest 1 Minute
4 Minute (Hard) Row
2 Minute (Easy) Row
Rest 1 Minute
3 Minute (Hard) Row
1 Minute (Easy) Row
Rest 1 Minute
2 Minute (Hard) Row
30 Second (Easy) Row

Tried to hold the hard rounds around 2:09.5 and not fall off too much during the easy intervals. I missed the directive that each hard round should get faster as the time decreases. 

The Ghan 
Row 4321m 
Rest 30 seconds
Row 1234m

A: 4321m time (20:59.9)
B: Total Time (27:00.5)

DF: 131

After this morning's row, I just needed to log some meters for the Holiday Challenge. Didn't push the pace, especially on that first interval. 

Distance Intervals 
2000m/1000m/2000m/1000m
Rest 2:00 between 
Rate: 20-22-20-24

No pacing target in mind for these pieces. My legs are sore after yesterday's row and walking around all day at Longwood. Put in a great warmup prior to starting. Low stress meters with a slightly fast finisher. 

On the Concept 2:

1 min, 2 min, 3 min, 4 min, 5 min, 3 min, 2 min, 1 min pyramid / 2 min easy

Pre-set the monitor for 43 minutes. Row nine intervals in a pyramid of 1-2-3-4-5-4-3-2-1 minutes, with two minutes of rest in between each piece.

Rate: 27
Pace: HARD
DF: 115

HARD pace should be uncomfortable, yet sustainable. A secondary goal should be to try and go faster during the back half of this workout. Neglected to warmup prior to starting, but still happy with how this turned out. 

Row Series X - Event 4 - For Your Thighs Only
Row 3000m
Rest 3:30
Row 2000m
Rest 3:30
Row 3000m

Scores:
A: 2000m time
B: Slowest 3000m time

Held 2K plus 20 for each of the three intervals. I am in the homestretch of the Holiday Challenge and don't have the push in my legs to go much faster. The 3:30 minutes of rest between each interval was very much appreciated.

Down and Up 
2000m/1500m/1000m/500m/1000m/1500m/2000m
Rest 3 mins between each

Recovery effort as I march on toward the 200k goal. Easy meters out in the garage on a cold Saturday afternoon. If unable to hold a conversation, you're going too fast. This is the pace and rate I'd like to dial in for my next crack at a half-marathon. 

Workout 69 - RowErg - Your 24 
Warm Up:

2 Minutes Easy @22 then,
10 Minutes Easy @24
At the top of each Minute, Row 10 Hard Strokes @24
 
Workout:
Five 4 Minute Intervals
Row 350m @24 Hard
Recovery Row @24 to finish the interval
No Rest between Intervals 

Held between 2:06-2:10 for the HARD 350m but was a little too lax on the RECOVERY portion of the row. A good target is 900m (2:13.3) per 4min interval. 

300 Dart Challenge 

Object: To row with a consistent stroke rate and power output
Number of Darts (strokes) : 300
Points: 50 points for a bull’s eye; 25, 10, and 5 points for next three rings.

Time: 13:03.7
Score: 14,030 (15,000 is perfect score)
Distance: 2942m

Try to keep every stroke the same. Same rate, same stroke length, same breathing pattern, same power application. The idea is to build exceptional consistency from stroke to stroke. Everything becomes automatic, natural and normal. 

Row Conditioning 

5 sets of calorie targets

50-40-30-20-10 calories

30 seconds rest between efforts

🎯 5K pace getting faster each interval

Started 2x 20mins @ r20 but got bored after the first interval (4227m). Treated that as my warmup and pivoted to a shorter piece where I could go a little faster. 

30 Minute Time Trial 
SCORE: 6777 meters

🎯: 1150m each 5min interval (2:10.4)

A good rule of thumb for a 30 minute effort is 2K plus 15 which would put me right around a 2:13/500m pace. Held the rate (24) and drag (135) a little higher than I normally would for a 30min TT.  This was a good reminder I am capable of pushing the pace more than I think on these longer distances.

Interval Distance  
3x 2000m // rest 4:00

R1 🎯 2:14.5 @ R20 ✅
R2 🎯 2:11.5 @ R22 ✅
R3 🎯 2:08.5 @ R24 ✅

2K plus 18 to start. Increase pace -3 seconds from previous rep and hammer that 3rd rep. Forgot to check damper before starting - looking at the drag afterwards it was about 15 points higher than what I normally use. 

10 mins @ 2:30 r18 
rest 2:30
7.5 mins @ 2:25 r19
rest 2:30
5 mins @ 2:20 r20
rest 2:30
2.5 mins @ 2:15 r21

Wasn't going to row today but have around 95,000 meters to go before Christmas Eve to hit my goal for the Holiday Challenge. Easy rowing at a recovery pace in the cold garage. 

Row Intervals 

5x1500m | 1:15 rest 
DF 116 

It's been a long week with lots of volume, so I was happy to come through this one without too much stress. Set your pace and rate on the first interval then match it over the remaining intervals.  

Workout 42 - RowErg - Hindsight 
Hindsight is 20/20. We head towards 20 Minutes of work at a 20 Stroke Rate.  In the first interval, leave yourself some room to make two jumps (measured in watts) from easy to hard. Set the monitor to view force curve. As you add more power the curve should have a sharper peak at the start. The smoother the curve, the smoother the application of force. The larger the area under the curve, the greater the amount of force applied.
 
Workout:
Two 10 Minute intervals @20 with 3 Minutes Rest in Between
 
First Interval 
3 Minutes Easy
4 Minutes Moderate
3 Minutes Hard
 
3 Minutes Rest
 
Second Interval
3 Minutes Moderate
4 Minutes Hard
3 Minutes Moderate

Variable Distance 
3000m/2000m/1000m/2000m/3000m
rest 3:00 between reps
rates 22/26/30/26/22

Kept these at a recovery pace because I was looking for volume rather than intensity this morning to stay on target for my 200K goal in the Holiday Challenge. Increase pace ~4-5 seconds at r26, further ~4-5 seconds at r30. Reverse on the way back. 

Workout 40 - A Tale of The Charles 
As The Flywheel Spins Podcast

18 Rounds of...
1:40 @28 Stroke Rate with 20 Seconds Rest 
Stroke Rate: 28
Damper: 1 (Drag 79)
Suggested Pace: 2K + 10-12s (2:06.7-2:08.7)

So many short intervals with so little rest. Holding this high of a rate for so long was torture. I didn't think I was gonna make it after the fifth or sixth interval. Didn't quite meet the target pace - rowing at a high rate/low drag is a skill that needs to be practiced. Bumped the rate up to 30 for the last few intervals as directed by the podcast.

Row Conditioning

5000m with rate changes every 1000m 
r22/24/26/24/22

🎯 2k plus 15

DF 113

This should be a sub-max effort - you still have 2+ weeks to go in the Holiday Challenge. With 18 days left, you need to average 7309m each day to reach the 200,000m goal. 

Row Series V - Event II - A Million Ways To Die In A Vest

6 ROUNDS :

Row 1,111 meters, no rest

 

Scores:

2A: First 1,111 time (5:28.3)

2B: Total time (31:52.4)

Beautiful December afternoon to log some easy meters for the Holiday Challenge out in the garage. Light rowing, added a bit of power at the end to get the lactates moving and flush out some gunk from this morning. 

Anaerobic Intervals 
6min @ r26
4min @ r30
2min @ r34
1min @ r38
Rest 3mins between intervals
DF 115

Make sure you are putting in a proper warm-up and cool-down with this effort. Try not to let your power fluctuate as your stroke rates change, instead let the rate control your speed. The rower at the Y has a mat under the front and back feet and it felt a little wonky at the higher rates. As a result I wasn't able to push as hard as I'd like on either of the final two intervals. That 1min interval should be at or around 300m, Would have preferred to take up the mats and allow the rower to slide forward a bit on those last two intervals. 

Row Intervals 

3 Rounds 
5mins @ r20 
6mins @ r22
-Rest 3mins between
-No rest between 5&6min intervals 

Accelerate backwards and glide forwards. Woke up with sore legs, but wanted to log some volume for the Holiday Challenge.

Five rounds, each for time 
300m SkiErg
12 DB Thrusters @ 35lbs
Rest 1:1

1:57, 2:07, 2:17, 2:34, 2:51

This is a simple, but devastating combo. My times fell off hard after the first couple of rounds and I switched to rest as needed to get my heart rate down. Need to spend some time beforehand getting primed for high-intensity by elevating the heart rate rapidly so I am more prepared when it happens in the actual workout. See here for some examples.