Row Intervals 
6 mins start @ r20 👆1-2 spm every min
5 mins start @ r22 👆 1-2 spm every min
4 mins start @ r24 👆 1-2 spm every min
3 mins start @ r26 👆 1-2 spm every min
2 mins start @ r28 👆 1-2 spm every min
1 min hold r30+ for the duration
Rest 1:45 between intervals

This is a DH workout called Rapid Descent.  Aim to get faster with each shorter interval. This was tough and had me breathing heavy throughout. 

Row Intervals 
10x :30 work / :30 rest
r26

DF 130

Turn up the drag a bit higher than normal to max out on power. Aim should be to be more consistent. Lock into target pace (2k) within the first three strokes and hold for remaining 10 strokes.

I also did a stroke count workout that was not captured by ErgData. Followed along with DH vid for this one as well, formatted as follows: 10 on, 5 off, 15 on, 10 off, 20 on, 15 off, 25 on, 20 off, and 30 on, 25 off. 

Workout 22 - RowErg - Watt You Need 
Through some basic threshold training intervals we can answer for ourselves, the question "What should my average watts be for this interval?"
 
Warmup:
3 mins @ r22 light/moderate/hard
1 minute rest
3 mins @ r24 light/moderate/hard
1 minute rest
3 mins @ r26 light/moderate/hard
 
Work: 
3x 5:00 @ r28 with undefined rest periods (~3 minutes between rounds)

You'll gradually increase intensity from moderate to hard throughout the first interval. Note average watts (177 WATTS) as you will use this as a baseline for the next two rounds. Alternate between 10% below (160) and 5% above (186) your average watts each minute for the second interval. Hold the line when dropping down from upper to lower - don't let your rate or average watts fall off. 

Row Intervals

1 min, 3 min, 5 min, 3 min, 1 min pyramid

2 min easy rowing between intervals 

Pre-set the monitor for 23 minutes. Row five intervals in a pyramid of 1-3-5-3-1 minutes, with two minutes of rest in between each piece.

The amount of rest supports big efforts. Concentrate on strong power output at moderate rates. Prioritize consistency and try to match your output on the way back down. #Don'tWeaken

Row Series X - Event 3 - Cry Another Day 
Row 5 minutes
Rest 4 minutes
Row 3 minutes

Scores:
3A: 5 minute distance (1233m)
3B: 3 minute distance (741m)

Added an extra variable with a capped stroke rate (r24). Aimed for 2k+5 for both intervals. 

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.  

Row Conditioning 
1 min, 2 min, 3 min, 4 min, 5 min ladder 

2:00 rest between each
Rate: 23
🎯 2K plus 10

Emphasis on consistency and rhythym. Work to make each set look and feel like the last. Accelerate backwards, glide forwards, keep breathing, relax the shoulders. 

The Ghan 
Row 4321m 
Rest 30 seconds
Row 1234m

A: 4321m time (19:07.3)
B: Total Time (24:20.5)

This was my best ever time for this workout. Found the pace for the first interval to be comfortably challenging and one I should try to use for my next 30-mnute time trial. 

Workout 22 - RowErg - Watt You Need 
Through some basic threshold training intervals we can answer for ourselves, the question "What should my average watts be for this interval?"
 
Warmup:
3 mins @ r22 light/moderate/hard
1 minute rest
3 mins @ r24 light/moderate/hard
1 minute rest
3 mins @ r26 light/moderate/hard
 
Work: 

3x 5:00 @ r28 with undefined rest periods

You'll gradually increase intensity from moderate to hard throughout the first interval. Note average watts (171 WATTS) as you will use this as a baseline for the next two rounds. Alternate between 10% below (154) and 5% above (180) your average watts each minute for the second interval. Bump your targets up a bit for the final round (181 average; 163 low/190 high). I found it challenging to drop down from 5% above to 10% below without falling off in stroke rate. 

Rowing Intervals 
Interval 1: 6 mins @ r18 (warmup), undefined rest
Interval 2: 4 mins @ r20, rest 2 mins
Interval 3: 3 mins @ r22 (power 10s at top of each minute), rest 90 secs
Interval 4: 2 mins @ r24m rest 1 min
Interval 5: 1 min @ r26, rest 30 secs
Interval 6: 1 min @ r28, 5 mins cooldown

You'll see a progressive increase in both rate and speed with each subsequent interval. Push through the feet at the catch and push the hands away at the finish. Find your power at the lower rates and squeeze your speed as you approach the r24 work. For these shorter duration efforts, the drag should be set between 125 and 130. 

Workout 13 - Be The Rabbit 

Segment 1:  6 rounds of :45 sprint @ r24 // 1:15 light paddle between 
3 MIN BREAK
Segment 2:  6x :45 sprint @ r24 // 1:15 light paddle between 

The focus of this workout is to match or beat our effort from the first segment during the second segment. Set the units to WATTS - goal should be to keep all rounds at 200+ WATTS and get faster each round. 

The Ghan 
Row 4321m 
Rest 30 seconds
Row 1234m

A: 4321m time (19:18.6)
B: Total Time (24:36.2)

Treat this similar to a 5K time trial. The brief rest will allow you to mentally reset and attack the second half of this workout. 

On the Concept 2: 
6 min, 5 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min rest

Pre-set the monitor for 27 minutes. Row six intervals in a pyramid of 6-5-4-3-2-1 minutes, with a minute of rest in between each piece.

Aim to be faster each round. Put in a good warmup and try not to come out too hot. 

Row Series VI - Event 2 - The Ghan 
Row 4321m
Rest 30 seconds
Row 1234m 

Scores: 
2A: 4321m time: 19:32.8
2B: Total time: 25:24.7

Ideally, this will be closer to your 5K pace. 

5 RFT 
15 calorie row
15 bench press @ 135 -pounds
15 sandbag bicep curls @ 55-pounds

27:06.4

A brutal combination of movements where bodybuilding meets conditioning. Held each row around 1:00 and about 170 watts (~2:07 pace).  I wanted to keep the bench press unbroken, but had to stop after 12 during the third round and 10 during the last two rounds. Broke the curls 5-5-5 each round as biceps were smoked by that point. 

4 Rounds
9 Calorie Row
9 KB Deadlifts @ 53lbs
Rest 1:00
3 Rounds
Rest 1:00 

2 Rounds

Feel: Gas

Pace: Reach 

Looks like cardio. Smells like cardio. But I didn't feel that way by the end of today's 9-rounder. Held each row right around 2:00 pace and jumped right off and into the deadlifts. Turn the drag up and go faster next time -- all rows should be done under 30 seconds. The undefined rest on the rower messed up after the first round and was probably closer to 42 seconds. 

On the Concept 2: 
1 min, 3 min, 5 min, 3 min, 1 min pyramid / 2 min easy

Pre-set the monitor for 23 minutes. Row five intervals in a pyramid of 1-3-5-3-1 minutes, with two minutes of rest in between each piece. Goal was to improve on the back half of this workout. The longer rest periods should allow you to get uncomfortable during each of these five intervals. 

On the Concept 2: 

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

Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece.

Messed up the setup of the monitor and did not input the first four-minute interval.  With the two minutes of rest between, I wanted to push myself a bit here and keep a moderate-to-hard pace each interval. 

Rowmania 2022 Event #3 - Sticky Toffee Pudding 
Row 5 minutes
Rest 5 minutes
Row 5000 meters

Score A: 5 min distance (1222m)
Score B: 5000m time (22:00.6)

Was short on time because of some issues at work so I jumped right into this. Nudged the drag up for the first five minutes and dialed it back to the usual number for the 5K. Pushed on the 5 minutes with a goal of 1250m (2:00/500m pace). The idea on the 5K was to row at a higher than normal rate and allow the rate to control my speed rather than having to bring the power at a lower rate. 

Row Conditioning 
3x 1200m as follows:
600m @ r30 
400m @ r32 
200m @ r32+
🎯 2k plus 2 and get faster with each interval
Rest as needed between rounds 

I was questioning my decision to not warmup somewhere during the 400m interval 😨🙈. Although I hit my targets, I decided to bail after one round. My legs were heavy from yesterday's 8k and my mind wasn't in a place to endure the needed suffering. Pivoted to a rate capped (r22) 3000m row. Didn't have a target pace in mind - just tried to get faster throughout.