2020 January Revolutions Challenge. RowErg. SkiErg. BikeErg.

Concept2 is running a new monthly challenge for January 2020 called January Revolutions Challenge. There are a few different options to choose from, but the goal I am going after is to: “The Big Stretch: Row, ski or ride every day in January”. So I need to row at least 500m a day for it to count!

This goal is great because it will motivate me to use my erg at home when I am not training at the rowing club. Sometimes a simple goal can help spark my interest and I am looking forward to seeing how the month progress. So far, it’s Friday, 1/3 and I have erged each day so far, including a erg session this morning before work which was great.

Looking further ahead, later this month and the beginning of next month there are two local erg races coming up:

The erg races are always a nice challenge and are a way to gauge how the winter is progressing.

In order to better prepare for the erg races, I am going to begin to post my weekly workouts again. Last winter I did this from November through March. It’s helpful for me to be able to follow a written plan and I enjoy figuring out how to structure the workouts for each week.

Week of 12/30/2019:

Monday, 12/30 OFF

Tuesday , 12/31 OFF

Wednesday, 1/1/2020 Happy New Year!

  • Warm-up:
    • 12’ Erg (6’ @ SR18, 6’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 2 x 8000m / 2 min easy
    • Row two 8000 meter pieces. Row for two minutes at light pressure between each piece.
    • Do the 8000 meter pieces at Cat VI pace.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
    • Pre-set the monitor for time intervals of 8000 meter work time, 2’ rest time.
  • Cooldown/Stretching:
    • 8’ Erg @ SR: 18-20 (First 4’ @ SR20, then 4’@ SR18)
    • 10’ Stretching

Thursday, 1/2

  • Warm-up:
    • 15’ Erg (6’ @ SR18, 5’ @ SR20, 4’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 3 x 5’ @ SR26 / 3’ easy
    • Row three 5 minute pieces. Row for three minutes at light pressure between each piece.
    • Do the 5’ pieces at Cat IV pace @ SR26.
    • Cat IV pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 2 seconds per 500-meters slower.
    • Pre-set the monitor for distance intervals of 5’ work time, 3’ rest time.
  • Cooldown/Stretching:
    • 18’ Erg (6’ @ SR22, 6’ @ SR20, and 6’ @ SR18)
    • 10’ Stretching

Friday, 1/3 OFF

Saturday, 1/4

  • Warm-up:
    • 8’ Erg (4’ @ SR18, 4’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 5 x 3000m / 3 min easy
    • Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.
    • Do the 3000 meter pieces at Cat VI pace.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
    • Pre-set the monitor for time intervals of 3000 meter work time, 3’ rest time.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Sunday, 1/5

  • Warm-up:
    • 5’ Erg @ (2’ @ SR18, 2’ @ SR20, and 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 3 x 24′ with rate changes every 4′: 22-24-22-24-26-24 / 3′ easy
    • Row three 24′ pieces at a sustainable intensity, varying your stroke rate in each piece as follows:
      • 4′ @ SR22 / CatVI pace,
      • 4′ @ SR24 / CatV pace,
      • 4′ @ SR22 / CatVI pace,
      • 4′ @ SR24 / CatV pace,
      • 4′ @ SR26 / CatV pace,
      • and 4′ @ SR24 / CatV pace.
    • Row for three minutes at light pressure between each piece.
    • Do the 24’ pieces at Cat VI-Cat V pace. Increase the pressure as the stroke rate increases.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
    • Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then  8-12 seconds slower per 500-meters.
    • Pre-set the monitor for single distance of 24’ work time, 3’ rest time.
  • Cooldown/Stretching:
    • 4’ Erg @ SR18
    • 5’ Stretching

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