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.

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. Dig deep on the final round of each interval and finish strong! 

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

Pulled this row from a DH vid. Did not row along with the vid, but I understood the format from having done this previously. Do a little tank emptying during the last minute of the 4 minutes @ r24 knowing you'll have some recovery immediately after. Drag was set to 105. 

Ev. 10 min on the minute for 30 mins
2 min sandbag front hold* @ 100
25 shoulder press @ 95
40 calorie row
*5 burpee penalty if you drop; must accumulate 2 mins

7:06 // 7:21 // 9:00

Was tempted to bail after two rounds but glad I pushed through. Paced myself quite a bit more on the third round, knowing all I had to do was complete the round in 10 mins and I was done. Didn't take any penalties on the sandbag and broke the shoulder press into three sets each round. The press was tougher than I anticipated at this weight, I guess there was some interference with the sandbag hold. 

Row Conditioning 

8/6/4/2 minutes

rest 3 minutes between rounds

🚣‍♂️ 20spm

🎯 150 average watts

Do 20 butterfly abmat sit-ups after each set. Held these at a moderately yet sustainable pace while trying to stay consistent with rate and pace throughout. 

February 2026 CTC: The Mercian Ladder 
Intervals: 1000m, 900m, 800m, ... down to 100m 
Rest: 1 min between each

Kept the pace and rate mostly moderate, but mixed in some power intervals—power 5s or 10s on the minute or every 'x' meters at r26. Took my cues for most intervals from ATFS #81 podcast. Nice sweaty session on a beautiful day out in the garage!