Row Intervals 
5x 1250 meters // :90 seconds rest
Rate: 26

Start at 5K pace and aim for negative splits throughout. I have not trained this distance all that often, so I was kind putting my feelers out on pacing. Starting conservatively was key! On the last interval I started to drop my split around the 500m mark and finished with a strong power 20 💪💪

Row Conditioning 
1 min @ r28 (light pressure)
2 mins @ r22 
3 mins @ r20
2 mins @ r24
1 min @ r28
1 min @ r30

Set the monitor to 10:00 with 1:00 splits. Ended up here after starting 6x500m with 1:00 rest and only completing two rounds. Because of the extreme cold, I have really only rowed for the past couple of weeks and I was not really into it today. 

Row Conditioning 
Four rounds of 3 x 1:25 intervals 

Alternate between r22 and 26
1:00 rest between blocks

DF 107

Keep your stroke smooth during the rate/speed increases. Best technique you can, find your rhythm, stay relaxed, squeeze on the POWER as the rest increases, accept the discomfort and enjoy the row.

Workout 76 - RowErg - Even Better 
As The Flywheel Spins Podcast 

Warm Up into Workout:
10 Minutes (Warm Up)
RATE: Starting at a Stroke Rate of 16, increase by two every minute
 
8 Minutes
POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24 
 
6 Minutes
POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard
 
4 Minutes
RATE: Starting at a Stroke Rate of 22, increase by two every minute
 
2 Minutes
POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way!

Loved this one as r24 is my favorite for this duration and the different task priority during each interval helped the time fly by! 

Skeleton Crew Challenge - Workout 6 

Time: 20 minutes, as follows:
5:00 easy (warmup)
4:00 moderate @ r24 (WATTS ~150)
3:00 easy 
2:00 moderate/hard @ r26 (WATTS ~170)
1:00 easy
5:00 hard (2:00 @ r24; 2:00 @ r26, 1:00 @ r28)
🎯 4500m (2:13.3 average)

This was a great workout for a cold January day. Done in 20 minutes, check. Tactical, yet aggressive, check. Gonna feel great when you're done, also check. Just nudged over the 4500m mark. 

Erg Wars Event #3
1 minute on
Rest 3 minutes
6 minutes on
Rest 3 minutes
1 minute on

Score A - Interval 2 (1433m)

Score B - Overall (1994m)

Increased the drag with each subsequent interval. Was happy with the sprints, although I started to fade in both intervals during the last :20 seconds. Would have liked to crack the 2000m mark 😕

Workout 101 - As The Flywheel Spins
Three Rounds
7x 1:00 work | :30 rest 
2-ish minutes rest between rounds

First round should be used as a warmup. Focus is on practicing the sprint start before settling into your target rate (26). Sprint start is initiated with the legs. Four solid strokes, prioritizing the legs -- 1/2, 1/2, 3/4 and full stroke. Legs felt great as I have am coming off two rest days because of single digit temps in the garage. It was good to get back outside and push myself some this afternoon. 

Workout A: DarkHorse Sprint Pyramid 

1:00 on, 1:00 off, :45 on, :45 off, :30 on, :30, off, :20 on, :20 off, :20 on, :20 off, :30 on, :30 off, :45 on, :45, off, 1:00 on, 1 min off
r16/20/24/28/28/24/20/16

DF 118

Workout B: ErgZone Challenge #11 - Low Rate 1K 

How many strokes do you need to finish a 1,000-meter row? 

Score: Stroke Count (43)

Turned the damper all the way down for this effort and let the flywheel run. The flywheel came to a stop between each stroke - this was not constant motion or good technique - just nice, hard pulls at a low drag.  

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: 12:05.4
Score: 13,390 (15,000 is perfect score) 
Distance: 2785m

I was cruising along nicely, holding a r25 and 2:09-2:10 most of the way. My glasses were getting fogged up so I took them off around the 8-minute mark, meaning I couldn't see the screen all that well and relied on ErgData instead. When ErgData said I was at 300 strokes, I stopped, forgetting that the first 5 strokes were used to set a baseline 🤦👺👴.

Row Intervals 
2/3/4/3/2 minute intervals
2 minute rest between each

DF 114

Start at 70% of 2K pace on the first interval and get faster. Be bold on the last interval and go for it. Rate is open - I chose to start at r24 and nudge the rate up by 1 each interval while getting faster. 

Recovery + Midline 
500m // 1000m // 500m // 1000m // 500m
Rest two minutes between intervals. 

During rest intervals, complete 10 sit up to press and 10 Russian twists holding 15lb plate. R/L = 1 rep on twists. 
*Sets of 10/10 must be unbroken*

Five alternating 500/1000m intervals with two minutes  rest between. Easy meters at a low stroke rate - holding between 131 and 141 WATTS. I had no push in my legs after yesterday's row. Kept heels on the ground during RT.

Row Conditioning 
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Recovery Row 

10 mins | 2:30 pace | r18 | 2:30 rest

7.5 mins | 2:25 pace | r19 | 2:00 rest

5 mins | 2:20 pace | r20 | 1:30 rest

2.5 mins | 2:15 pace | r21 | 1:00 rest

Nice, easy recovery meters out in the garage. Turned the drag down quite a bit and let my legs carry me through this one. 

Strength 

Did a 20 min upper body strength from Peloton app. Used a combo of 20-pound and 35-pound dumbbells. No set rep scheme, instead I did three sets of 40 seconds work/30 seconds rest for the following exercises: overhead press, bent over row, bench press, bicep curls and single DB overhead triceps extension. 

The Row Series VIII - Event 3 

Singin' Through The Pain 
Row 750m
 Rest 90 seconds
Row 750m 
 Rest 90 seconds
Row 750m 
 Rest 90 seconds
Row 750m 
 Rest 3 minutes
Row 750m 

Scores: 
3A: Final 750m time (1:58.8)
3B: Total time (15:52.3)

Row Conditioning 

⏱️ Duration: 10:00

💨 Stroke Rate: 24

🚀 Drag Factor (DF): 126

You'll alternate between sets of HARD and EASY strokes. Focus on pushing your limits with powerful strokes, aiming for a pace of around 2:03-2:05 for the HARD segments. Use the following EASY strokes to recover and lower your heart rate.

15 HARD / 10 EASY

20 HARD / 15 EASY

25 HARD / 20 EASY

30 HARD / 25 EASY

35 HARD / 30 EASY

Row Intervals 

3x 3.5 minutes with increasing rates

• Break down each interval into segments: 1 minute at r30, 1 minute at r32, 1 minute at r34, and finish with 30 seconds at r38.
• Rest for 4 minutes between each interval.
• Rates: 30/32/34/38

You'll spend a minute at r30, a minute at r32 and a minute at r34 before bumping up to r38 for the final 30 seconds of each interval. Prioritize nailing those rates over your split. Dropped the DF 10-15 ticks from normal to allow for a super quick turnaround at the catch. Was super helpful to see the intervals broken down into their own minute, I was able to focus on the prescribed rate for that minute only. At the highest rates, you'll need to shorten your stroke. Keep those heels planted and focus primarily on the body swing. Shorten those strokes and focus on body moving from 11 to 1.

 Row Conditioning 
⏱️: 15 minutes
🚣: r20

It was very cold out in the garage today and I wanted something quick and easy so I followed along with a DH video. You'll row for 15 minutes, adjusting the damper every three minutes while maintaining a consistent stroke rate and power throughout. It’s a great way to focus on both power and endurance while keeping things shorter. Set the damper at 10 to start and reduce by 2 with each three-minute interval. 

BBG
A) Every 2:00 for 8:00-
3 UB hang clean and jerks - begin around 70% and add weight each set

B) 1xME UB hang clean and jerks at 85% of heaviest weight from A

A) 119-139-154-159lbs 

B) 6 reps @ 135lbs 

Strength/Skill
3 sets of:
10 barbell bicep curls (45)
10 dumbbell arnold press (20)

3 sets of: 
15 barbell upright row (45)

12 dumbbell overhead tricep extension (20)

Upper body bro sesh out in the garage today. Been a while since I did any of these movements so I was somewhat conservative with the weights but I'm still gonna be feeling it for sure... 

Row Intervals 
700m
2:00 rest 
1400m 
2:00 rest
700m

DF 125

🎯 2:00/500m 

Wanted to get in a workout before the snow arrived this afternoon and followed along with an older Rowvember Darkhorse Rowing vid. Hold 28spm throughout and try to get faster with each interval. Didn't have the push in my legs to really make this hurt after pickleball yesterday.

ErgWars #1 
222m row - rest 2:00
222m row - rest 2:00
222m row - rest 2:00
222m row - rest 1:00
222m row - rest 1:00
222m row - rest 1:00
111m row

Scores: Intervals 1, 5 and 7 as well as total time. Put in a good warmup and get after it. Drag needs to be a bit higher for sprints as does your rate. Send it on the final interval.