Workout 88 - RowErg - High-Water Mark  
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest 
 
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance 
Round 3: Full Test
 
Format of each Interval:
2 Minutes Easy/Moderate Intensity 
1 Minute Maximum Intensity (Peak Watts) 
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
 
High water mark was 288 WATTS on round 3 during the 1:00 MAX piece (r30). The goal is to generate max watts over the full minute while staying under control and then recover—while still rowing—to be able to hit that again towards the end of the 9:00 interval.

Row Power Intervals 
10x 250m // 1:00 rest
🎯 60 seconds or less
Rate: 22 
DF 113

Warmup with some skill work (pick drill) then slowly build in rate across the 2k before hitting the main session. You'll do 10 intervals of 250m at r22 -- these won't be max efforts due to the low rate, but they are high effort with a slow recovery in between each stroke. Sit tall through the stroke, feel the drive in your legs. Don't start too fast and aim for consistent splits. 

Rowvember Day 27 

5 mins intervals @ r16/18/20

Repeat

Rest 2 mins between each interval

DO NOT GO ABOVE ZONE 2!!

Rowvember Day 28

12x 350m row

Rest 2 mins between each

Rate: High

Pace: Fast

Your goal? No round should be slower than the one before it.

Used DAY 27 session as a warmup today. Focused on consistency - how many strokes in a minute could I hit at the prescribed rate? How many in a row? The rower I used needs to be cleaned badly and even at 5.5 damper, the drag was only 92 - not optimal for sprints so I kept the 350s for DAY 28 moderately hard instead with one goal: don't weaken. 

Rowvember 2025 Day 14  

2 Rounds

1000m @ r18 (2k plus 20)

1000m @ r16 (2k plus 22)

1000m @ r20 (2k plus 18)

Rest 2:00 after first round

Today’s session offered nearly 500 chances to refine my rowing mechanics at a low stroke rate. After yesterday’s 2K, my legs had no juice, so I shifted my focus away from chasing target splits and concentrated on nailing the prescribed rates. 

Workout 88 - RowErg - High-Water Mark  
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest 
 
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance 
Round 3: Full Test
 
Format of each Interval:
2 Minutes Easy/Moderate Intensity 
1 Minute Maximum Intensity (Peak Watts) 
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
 
The goal is to generate max watts over the full minute while staying under control and then recover while still rowing to be able to match that number at the end of the 9:00 interval. Reached 293W (1:46.1) during the 1:00 max interval and hit 300+ for three strokes during the last 20 seconds of the workout. 

Row Conditioning 
3 Rounds
2000 meters
rate 20
1:00 rest between sets
Pace: 2k + 18

Easy like a Sunday morning. Find beauty in perfecting your stroke. How many strokes in a row can you hit the same split? It takes 10 thousand strokes to change bad habits. Focus on 'PUSH DON'T PULL'! 

Distance: 3000/2000/1000 meters 
Stroke Rate: 22/24/26
Split: 2K+ 16/14/12
Rest: 1:30

Nice sweaty session out in the garage on a 70-degree November day. Missed my targets ever so slightly on the first two intervals, but was happy with the effort overall. 

Row Conditioning 
2x 3000m / 6:00 rest as follows...
1k @ r22 (5k+5)
1k @ r24 (5k+3)
1k @ r26 (5k pace)

Be consistent with your splits and smooth during the rate/speed increases. Focus on one form fix during the row to help keep your mind occupied. I chose to focus on being sharp at the drive and quick hands at the finish. Being sharp at the drive means minimizing delay for an efficient stroke transition. 

Row Power Intervals 
10x 250m // 1:00 rest
🎯 60 seconds or less
Rate: 22 
DF 119

Warmup, then hit the main session. You'll do 10 intervals of 250m at r22 -- these won't be max efforts due to the low rate, but they are high effort with a slow recovery in between each stroke. Sit tall through the stroke, feel the drive in your legs. Can you keep them all under a minute? 

Rowlympics Challenge Event #6 
6000 meter time trial
SCORE: 26:44.0
DRAG: 114

This matches a PR for me at this distance. Spent the first few minutes settling into target pace. Pushed hard during the second interval which forced me to back off too much during the third interval. Try and settle into pace within the first few minutes. Drop your split 1-2 seconds at the 1800m mark. Bring the split down a good chunk in the last 500m if you have something left.

Workout 91 - RowErg - Tip the Scale 
Total Time: 30 Minutes
Program Set: 1 Minute Intervals/No REST X 30

Use the first six minutes to warmup. You'll start with some pick drills and then build in power before testing the format of the workout. You'll rest during the sixth minute and then start the workout. 

For the first minute, you'll row at an easy-to-moderate pace (holding r24) and set a number of calories that can be reached during that minute. For minutes 2-5 you'll try to reach that same calorie target in less time (goal is 50 seconds or faster). Use the sixth minute to paddle lightly and recover before starting the same format over again. You'll do this a total of four times over the course of the workout. Set my target at 12 calories each of the four rounds and was able to meet the goal comfortably in each of the four rounds.

C2 April Fools Challenge 
Day 6: 6000m

Warmup (2252m)
Three intervals with increased cadence to gradually find the target intensity for the day
1:30 @ r18 / 30 seconds rest
3:00 @ r20 / 30 seconds rest
6:00 @ r22 

Workout (3577m)
⏲️ 16:00, set splits to 4:00
🎯 start at 6:00 pace from warmup and get faster with each 4:00 split
Rate: 22

Workout 88 - RowErg - High-Water Mark 
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest 
 
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance 
Round 3: Full Test
 
Format of each Interval:
2 minutes easy // 1 minute max intensity // 6 minutes moving from complete active recovery back up to maximum intensity for at least 2 strokes.

These short max efforts will test your ability to recover while still working. Try to hit the highest WATTS while remaining in control during the one minute max interval.  Remember this number as you'll try to exceed during the last 2-3 strokes. Touched 232 WATTS during one-minute interval using stroke rate of 30 and 247 on my last stroke. 

Row Series X - Event 2 - No Time To Die 
Row 6000m
600m splits
No Rest

Scores: 
2A: Fastest 600m 
2B: Slowest 600m 

Did not push myself too hard here, rather I wanted to log some volume and do some stretching to loosen up my low back after this morning's deadlifts. 

Workout 81 - RowErg - The Brave, The Mighty and The Wise 

6x 4mins // 1 min rest

Interval 1: Warmup

Interval 2: Power 5 @ top of each minute

Interval 3: Power 10 @ top of each minute

Interval 4: Full Power

Interval 5: Power 10 @ top of each minute

Interval 6: Power 5 @ top of each minute

Interval 7: Cooldown

Midline

2 rounds, not for time:

10 hollow rocks, 10 second hollow hold, 10 alt. v-ups, 10 second hollow hold

Workout 26 - RowErg - Row 500
No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes. I paddled lightly between segments and finished with 675 strokes. Kept things a bit easier as I am still nursing my low back. 

 

NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes

 

Segment 1 (Warm Up): (200 Strokes @24)

30off /10on

25off /15on

20off /20on 

15off /25on

10off /30on

 

Segment 2: (100 Strokes @26)

5 Rounds...

5 strokes to build

10 strokes for power

5 strokes off

 

Segment 3: (200 Strokes @22)

1on /1off, 2on/2off, 3on/3off...10on/10off back down to 1on/1off

Row Conditioning 

6000 meter row 
Rate: 22

Sub-max effort at the rate. Aim for 2k plus 14 (or slower if you need it). Held the first 5000 ~2:15 pace. Picked up over the final 1000, bringing the power during the last 300+ while holding the prescribed rate. 

Row Conditioning

28 minutes with rate increase 
7:00 @ r18
6:00 @ r20
5:00 @ r22
4:00 @ r24
3:00 @ r26
2:00 @ r28
1:00 @ r30

Start slow and drop split by :03 to :04 with every rate change. Let the speed come from the change in rate. Mostly felt good but it was so hot in the gym this morning which had a definite impact.  That last few minutes was ROUGH - I did everything I could to hang on. Start a bit faster next time out. 

Accessory

4x12 bottoms up KB press @ 17.5lbs

4x12+:10 hollow rocks + hold 

March 2023 C2 CTC 

The Super Sixties 6 with 60 

Row 6 * 1000m with 1' rest
There are no rate restrictions
Record your time for 6000 meters

Held r23 across all six intervals. Goal was to be faster each round with #lastfast. These were done right around my target 5000m pace. 

As The Flywheel Spins Workout 26 

No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  

 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24)
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
Segment 2: (100 Strokes @26)
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22)
Stroke Pyramid 1 On / 1 Off, 2 On / 2 Off...10 On / 10 Off, 9 On / 9 Off back down to 1 On / 1 Off

I continued to row lightly between segments where the podcast took a break and started the monitor anew so I ended up with more than 500 strokes.