Row Endurance 
🎯 9000m 
⏱️ 55% - 65% - 55% - 75% - 55% - 80% 

Splits set at 1500m and complete the above targets. Great effort to build the engine, pushing yourself a bit and practice recovering while still moving. Did not have anything to give for the last interval and stopped after 7500 meters. It's been a while since I've tackled anything over 30 minutes, so that definitely impacted my performance. While it's great to have varied workouts, don't overlook the importance of incorporating these longer rows into your routine. They’re crucial for developing a strong engine and boosting overall cardio fitness.

Rowing Intervals 
6x 6 min cont. (2:45/:30/2:45)
rest 2:00 
rate 20
10 max effort strokes at r20 on middle :30 (power 10!)

This is a great workout to accumulate some volume and practice recovery while still working. Pay attention to the change in ratio between drive and recovery during the power 10s. 

Workout 28 - RowErg - The Escalator 
As The Flywheel Spins Podcast 

11 Minute Interval (Steady State @r22 Stroke Rate, building to @r24, adding Power Strokes)
9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)
1 Minute Rest Between Intervals

I can hardly straighten my arms after the Tabata curls the other day so I turned the drag all the way down for this one. Easy work was around 2:25 and Power at 2:14. Focus on the change in ratio at r24 between 'easy' and 'power' - drive speed is faster and recovery slows down. 

Row Recovery 
7500m row

1000m/500m/1000m/500m/1000m/500m/1000m/500m/1000m/500m

This was a custom workout on the PM5 - five alternating 1000/500m intervals with no rest between. Easy recovery meters at a low stroke rate - holding 120W for each 1000m split and 140W for each of the 500s. 

Row Recovery 
7500m row

This was a custom workout on the PM5 - five alternating 1000/500m intervals with no rest between. I treated this as more of a recovery effort. I turned the drag down (107) and kept this low and slow - sat around 2:25 throughout. 

Body Armor
4 Giant Sets
9-7-5-3: barbell bench press @ 175-pounds
30 banded triceps push downs (two hands, purple band)

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 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.  

52 WEEK ENDURANCE: SESSION 35 
3 Rounds
2500 Meter (Hard) Row
Rest 4 Minutes

I woke up with a million excuses -- I wasn't feeling it, It's been a long week I should rest...all of them were lies so I went and got some. Treated this as more of a recovery sandwich with a 'hard' interval between two 'moderate-easy' intervals.

52 WEEK ENDURANCE: SESSION 11 
1250 Meter (Moderate) Row
Rest 3 Minutes
8 Rounds
250 Meter (Moderate) Row
375 Meter (Hard) Row
1 Minute Active Rest/Walk
Rest 3 Minutes
1250 Meter (Moderate) Row

Oh boy! The opening moderate pace for the 250s should be the same as your pace from the opening long interval. Your Hard interval should be very uncomfortable. Maybe kept the moderate paces a little on the easier sider, but sent it on the sprints. The 8x 250 to 375 combo got pretty spicy. The rower at the Y comes with its own challenges (no grips on the handles and the right foot strap comes loose constantly) but I tried to stay focused on the interval at hand and not let these distractions divert me from my goals. Great start to the week! 

Score: Opening 1250 Meter Row (5:35.8)
Score: Final 1250 Meter Row (5:37.7)

52 WEEK ENDURANCE: SESSION 6 
5 Rounds
500 Meter (Hard) Row
250 Meter (Easy) Row
Rest 1 Minute after 5 rounds
Then
1000 Meter (Hard) Row
Rest 3 Minutes
1000 Meter (Hard) Row
Rest 5 Minutes
2000 Meter (Moderate) Row

No stopping at all during the first 5 rounds. Go straight from the Hard interval to the Easy interval - and then right back into the Hard.

Score: Total Time Including Rest. Note average "hard" 500 meter times - average "hard" 1000 meter times - and final 2000 meter time in notes. 

Total Time: 43:27.6 

Average 500m: 2:10.3 

Average 1000m: 4:19.9 

2000m Time: 8:32.4 

Workout 28 - RowErg - The Escalator
As The Flywheel Spins Podcast 
11 Minute Interval (Steady State @22 Stroke Rate, building to @24, adding Power Strokes)
9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)

1 Minute Rest Between Intervals

It was suggested to hold a r24 throughout, increasing the power when instructed. My legs didn't have the juice for that early on and I kept the first two intervals at r22. Not a bad effort considering how sore I was. Easy work was around 2:25 and Power about 2:10. 

Total Distance: 7645 meters
Damper/DF: 4 / 113 

Row Conditioning 
36 minute steady state, as follows:
Every 4:30, row 30 seconds at 30spm and the remaining four minutes at 20spm
Start with 30 seconds at 30spm

DF 120 

🎯 1000m each interval

A good rule of thumb for a 30 minute effort is 2K plus 15. To be able to hit the 1000m goal I would need to average 2:15/500m. 

Accessory

3x12 SA KB Press (35#) 

4x 12+:10 Hollow Rocks + Hold

Row Conditioning 
500m/1:00r x 15
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Standard List” then “500m/1:00r”.

For pacing, target your 2K pace + 6 - 10 seconds with the goal of consistent and sustainable efforts. Overall I am pretty happy with the consistency here.