Erging in the New Year!

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

Week of 10/28/2019

When Coach Stays ... we're edging today. Okay, fine, But I am going to complain the whole time.

Late fall can often be a tricky time of the year. Some days the wind and weather just do not allow for rowing on the water, but we may not have shifted our focus to training indoors.

Over last winter I published a series of weekly workouts. I’d like to try to do the same this winter.

If you are still racing, or if you just finished your fall racing season, then you should take a few weeks at an easier pace.

For the athletes who are continuing to row and train regularly, I hope the following workouts can be helpful to you.

This week’s technical reminder is to remember to set your Drag Factor on the erg. Check out this short video for an explanation on how the Drag Factor works.

This week’s suggested workouts are below. Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

WEEK OF 10/28/2019:

Monday, 10/28: OFF

Tuesday, 10/29:

  • Warm-up:
  • Workout:
    • 4×15′ / 2′ easy
    • Row four 5’ pieces at:
      • 5’ @ SR18 / Cat VI (+18-23) – 15:00
      • 4’ @ SR20 / Cat VI (+18-23) – 10:00
      • 3’ @ SR22 / Cat VI (+18-23) – 6:00
      • 2’ @ SR24 / Cat V (+8-12) – 3:00
      • 1’ @ SR26 /  Cat IV (+2) – 1:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:

Wednesday, 10/30:

  • Warm-up:
  • Workout:
    • 3 x 6′ / 3′ easy
    • Row three 9’ pieces at:
      • 3’ @ SR24 /  Cat V (+8-12) – 9:00
      • 2’ @ SR26 /  Cat IV (+2) – 6:00
      • 1’ @ SR28 /  Cat III (-2) – 3:00
    • Row for three minutes at light pressure during the rest period.
  • Cooldown/Stretching:

Thursday, 10/31:

Friday, 11/1:

Saturday, 11/2:

  • Warm-up:
  • Workout:
    • 5000m with rate changes every 1000m: 22-24-26-24-22
    • Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows:
      • 1000 meters @ SR22,
      • 1000 meters @ SR24,
      • 1000 meters @ SR26,
      • 1000 meters @ SR24,
      • 1000 meters @ SR22.
  • Cooldown/Stretching:

Sunday, 11/3:

  • Warm-up:
  • Workout:
    • 3 x 24′ / 1′ easy
      • 4’ @ SR22 / Cat VI (+18-23) – 24:00
      • 6’ @ SR20 / Cat VI (+18-23) – 20:00
      • 4’ @ SR22 / Cat VI (+18-23) – 14:00
      • 6’ @ SR20 / Cat VI (+18-23) – 10:00
      • 4’ @ SR22 / Cat VI (+18-23) – 4:00
    • Rest for 1’ between each piece.
  • Cooldown/Stretching:

 

Week of 4/15/2019

Building on last week’s drills, this week’s goal is to think about the drive as being one whole movement. Too often rowing is taught as a sequence of movements which can produce a segmented and mechanical stroke movement in the shell.

If we think of the drive as one whole movement, one area of focus on is the idea of the legs, the body and the arms finishing together. So the moment our legs are done extending, the blade is released from the water.

I have found it helpful to practice this concept at lower rates during the warm ups, and then explore the idea further during the workouts.

This week’s suggested workouts are below.  Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

Week of 4/15/2019:

Monday, 4/15: OFF

Tuesday, 4/16:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 21′ / 2′ easy
    • Row three 21’ pieces at:
      • 6’ @ SR18 / Cat VI (+18-23) – 21:00
      • 5’ @ SR20 / Cat VI (+18-23) – 15:00
      • 4’ @ SR22 / Cat VI (+18-23) – 10:00
      • 3’ @ SR20 / Cat VI (+18-23) – 6:00
      • 2’ @ SR22 / Cat VI (+18-23) – 3:00
      • 1’ @ SR24 / Cat V (+8-12) – 1:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg @ SR18
    • 10’ Stretching

Wednesday, 4/17:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 9′ / 3′ easy
    • Row three 9’ pieces at:
      • 3’ @ SR24 /  Cat V (+8-12) – 9:00
      • 3’ @ SR26 /  Cat IV (+2) – 6:00
      • 3’ @ SR28 /  Cat III (-2) – 3:00
    • Row for three minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg @ SR18
    • 10’ Stretching

Thursday, 4/18:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 18′ / 2′ easy
      • 8’ @ SR22 / Cat VI (+18-23) – 18:00
      • 6’ @ SR20 / Cat VI (+18-23) – 10:00
      • 4’ @ SR22 / Cat VI (+18-23) – 4:00
  • Stretching:
    • 10’ Stretching

Friday, 4/19:

  • Warm-up:
    • 6’@ SR18
    • 5’ Dynamic Stretching
  • Workout:
    • 45′ @ SR22 / Cat VI (+18-23)
  • Stretching:
    • 10’ Stretching

Saturday, 4/20:

  • Warm-up:
    • 20’ Race Warm Up with 3 burst of 20 strokes at racing pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 8 x 500m / 3′ rests RP
    • Row eight 500 meter pieces at racing pace. Recommend stroke rate is 28-30.
    • Rest or Row for 3’ between each piece.
  • Cooldown/Stretching:
    • 15’ Erg (5 @ sR 22, 5 @ SR20, 5 @ SR18)
    • 10’ Stretching

Sunday, 4/21:

  • Warm-up:
    • 15’ Erg @ SR18 with three 20 stroke bursts at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 19′ / 1′ easy
      • 3’ @ SR22 / Cat VI (+18-23) – 19:00
      • 5’ @ SR20 / Cat VI (+18-23) – 16:00
      • 3’ @ SR22 / Cat VI (+18-23) – 11:00
      • 5’ @ SR20 / Cat VI (+18-23) – 8:00
      • 3’ @ SR22 / Cat VI (+18-23) – 3:00
    • Rest for 1’ between each piece.
  • Cooldown/Stretching:
    • 10’ Erg @ SR18
    • 10′ Stretch

Week of 4/8/2019

The overall goal of this week’s drills is to emphasize a series of drills to learn how to become more comfortable reaching full slide. We can then begin to focus on how the blades meet the water most efficiently.

The first drill is Moving Hands and Knees Together. The purpose of this drill is to practice the first 6 inches of the drive. Get a feel for as the knees move, the handles move. This is a short stroke, focusing on just the very beginning of the drive. Watch the video

The second drill is the Three Pause Drill. The purpose of this drill is to break down the parts of the recovery and the entry to gain a better understanding of how to let the blades meet the water efficiently. Start by sitting at the release, blades square in the water. Release the blade from the water and feather, then slide up the full slide with the blades feathered on the water and pause. Then square the blades into the water and again pause. Then take a full stroke to the release and release the blade onto the feather. Let the boat glide, then bring the boat to a stop and reset. Watch the video

This week’s suggested workouts are below.  Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

Week of 4/8/2019:

Monday, 4/8: OFF

Tuesday, 4/9:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 4′ / 3′ easy
    • Row five 4’ pieces at Cat VI (+18-23).
      • 2’ @ SR18, 1’ @ SR20, 1’ @ SR22
    • Row for three minutes at light pressure during the rest period.
  • Stretching:
    • 10’ Stretching

Wednesday, 4/10:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 20′ / 2′ easy at Cat VI (+18-23)
      • 5’ @ SR16
      • 5’ @ SR18
      • 5’ @ SR20
      • 5’ @ SR22
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Thursday, 4/11:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 10,000m @ SR20, #PCR10KCHALLENGE
    • Erg one 10,000 meter piece at SR20 at your best effort.
  • Cooldown/Stretching:
    • 10’ (1’ @ SR22, 2’ @ SR20, 3’ @ SR18, 4’ @ SR16)
    • 10’ Stretching

Friday, 4/12:

  • Warm-up:
    • 6’@ SR18
    • 5’ Dynamic Stretching
  • Workout:
    • Drag Factor Workout. 19 x 1’ on @ SR24 / 30 seconds easy
    • Start at your “training drag” and then we go up by 6 segments to 10, then back 9 to 1, then back up to starting drag. So example for me; Vent Settings: 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5
    • Follow Eric Murray, two-time Olympic Gold Medalist,  as he does this workout: https://www.youtube.com/watch?v=pgd_-ar5NoA&t=48s
  • Stretching:
    • 10’ Stretching

Saturday, 4/13:

  • Warm-up:
    • 6’ Erg (3’ @ SR16, 2’ @ SR18, 1’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 6 x 15′ / 2′ easy
    • Row six 15’ pieces. In each piece:
      • 5′ @ SR16 / Cat VI (+18-23) – 15:00
      • 4′ @ SR18 / Cat VI (+18-23) – 10:00
      • 3′ @ SR20 / Cat VI (+18-23) – 6:00
      • 2′ @ SR22 / Cat VI (+18-23) – 3:00
      • 1′ @ SR24 / Cat V (+8-12) – 1:00
      • Row for 2’ at light pressure between each piece.
  • Stretching:
    • 10’ Stretching

Sunday, 4/14:

  • Warm-up:
    • 15’ Erg @ SR18 with three 20 stroke bursts at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 1000m / 6′ easy
    • Row four 1,000 meter pieces. In each piece:
      • 500 meters @ SR26 / Cat IV (+2)
      • 500 meters @ SR28 / Cat IV (-2)
    • Row for 6’ at light pressure during the rest period.
  • Cooldown/Stretching:
    • 10’ Erg @ SR18
    • 10′ Stretch

Week of 4/1/2019

Don’t try to pull too hard, pull evenly”. This week as we continue to erg and also begin to scull on the water, I recommend focusing on our technique in more detail.

Jim Joy does a wonderful job demonstrating two drills in the single. Listen to his advice and let’s see if we can feel the difference on when the blades meet the water more effectively. Watch the video

This week’s suggested workouts are below.  Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

Week of 4/1/2019:

Monday, 4/1: OFF

Tuesday, 4/2:

  • Warm-up:
    • 6’ (3’ @ SR18, 3’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 15′ / 2′ easy
    • Row three 15’ pieces at Cat VI (+18-23).
      • 1st 15’ piece: 5’ @ SR16, 5’ @ SR18, 5’ @ SR20
      • 2nd 15’ piece: 5’ @ SR17, 5’ @ SR19, 5’ @ SR21
      • 3rd 15’ piece: 5’ @ SR18, 5’ @ SR20, 5’ @ SR22
    • Row for two minutes at light pressure during the rest period.
  • Stretching:
    • 10’ Stretching

Wednesday, 4/3:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • Peak Wattage Workout
      • Set the drag factor to 150.
      • Row one set of high intensity intervals:
      • 8 x (20 seconds max effort, alternating with 1:40 seconds easy rowing).
    • Rest 3’
    • Set the drag factor to 100.
    • Erg 25’ at Cat VI (+18-23)
      • 5’ @ SR22
      • 5’ @ SR20
      • 5’ @ SR22
      • 5’ @ SR20
      • 5’ @ SR22
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Thursday, 4/4:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 9′ / 2′ easy
    • Row five 9’ pieces at Cat VI (+18-23). In each piece:
      • 4’ @ SR18 – 9:00
      • 3’ @ SR20 – 5:00
      • 2’ @ SR22 – 2:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 10’ Stretching

Friday, 4/5:

  • Warm-up:
    • 15’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 4′ / 3′ easy
    • 1st   4’ piece:
      • 2’ @ SR23
      • 2’ @ SR25
    • 1st   4’ piece:
      • 2’ @ SR23
      • 2’ @ SR25
    • 1st   4’ piece:
      • 2’ @ SR23
      • 2’ @ SR25
    • 1st   4’ piece:
      • 2’ @ SR23
      • 2’ @ SR25
    • Rest 3’
    • Set the drag factor to 100.
    • Erg 20’
      • 10’ @ SR18 / Cat VI (+18-23)
      • 10’ @ SR20 / Cat VI (+18-23)
  • Stretching:
    • 10’ Stretching

Saturday, 4/6:

  • Warm-up:
    • 6’ Erg (3’ @ SR16, 2’ @ SR18, 1’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 10′ / 2′ easy
    • Row four 10’ pieces. In each piece:
      • 4′ @ SR16 / Cat VI (+18-23) – 10:00
      • 3′ @ SR18 / Cat VI (+18-23) – 6:00
      • 2′ @ SR20 / Cat VI (+18-23) – 3:00
      • 1′ @ SR22 / Cat VI (+18-23) – 1:00
      • Row for 2’ at light pressure between each piece.
  • Cooldown/Stretching:
    • 6’ Erg (3’ @ SR20, 2’ @ SR18, 1’ @ SR16)
    • 10’ Stretching

Sunday, 4/7:

  • Warm-up:
    • 6’ Erg (3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 16′ / 1′ easy
    • Row four 16’ pieces. In each piece:
      • 7’ @ SR18 / Cat VI (+18-23) – 16:00
      • 5’ @ SR20 / Cat VI (+18-23) – 9:00
      • 3’ @ SR22 / Cat VI (+18-23) – 4:00
      • 1’ @ SR24 / Cat V (+8-12) – 1:00
    • Row for 1’ at light pressure during the rest period.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10′ Stretch

Week of 3/25/2019

As we return to sculling on the water, how do improve our technique and learn to scull well together with each other?

As a starting point I recommend revisiting a drill I included in our weekly workout a few weeks back, the 6-inch Pause Drill. The objective of the 6-inch Pause Drill is to get the speed into and away from the body uniform. Watch the video a few times and develop a mental picture in your mind. Then try the drill on both the erg and out on the water.

Then a new drill for this week is the Soft Knee Pause Drill. The Soft Knee Pause Drill focuses on timing and accuracy of the five movements of the release and follow through. Same as above, I recommend watching the video several times and developing a picture in your mind.

This week’s suggested workouts are below.  Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

Week of 3/25/2019:

Monday, 3/25: OFF

Tuesday, 3/26:

  • Warm-up:
    • 6’ (3’ @ SR18, 3’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 19′ / 2′ easy
    • Row three 19’ pieces. In each piece:
      • 4’ @ SR18 / Cat VI (+18-23)  – 19:00
      • 3’ @ SR20 / Cat VI (+18-23) – 15:00
      • 2’ @ SR22 / Cat VI (+18-23) – 12:00
      • 1’ @ SR24 / Cat VI (+8-12) – 10:00
      • 2’ @ SR22 / Cat VI (+18-23) – 9:00
      • 3’ @ SR20 / Cat VI (+18-23) – 7:00
      • 4’ @ SR18 / Cat VI (+18-23)  – 4:00
    • Row for two minutes at light pressure during the rest period.
  • Stretching:
    • 10’ Stretching

Wednesday, 3/27:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 12′ / 2′ easy
    • Row four 12’ pieces. In each piece:
      • 5’ @ SR18 / Cat VI (+18-23) – 12:00
      • 4’ @ SR20 / Cat VI (+18-23) – 7:00
      • 3’ @ SR22 / Cat VI (+18-23) – 3:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Thursday, 3/28:

  • Warm-up:
    • 15’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 5′ / 3′ easy
    • Row four 5’ pieces. In each piece:
      • 2’ @ SR25 / Cat IV (+2) – 5:00
      • 2’ @ SR27 / Cat III (-2) – 3:00
      • 1’ @ SR29 / Cat III (-2) –1:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 15’ Erg (5’@ SR20, 5’ @ SR18, 5’ @ SR16)
    • 10’ Stretching

Friday, 3/29:

  • Warm-up:
    • 14’ Erg  (7’ @ SR18, 7’@ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • Peak Wattage Workout
      • Set the drag factor to 150.
      • Row one set of high intensity intervals:
      • 8 x (20 seconds max effort, alternating with 1:40 seconds easy rowing).
    • Rest 3’
    • Set the drag factor to 100.
    • Erg 20’
      • 10’ @ SR18 / Cat VI (+18-23)
      • 10’ @ SR20 / Cat VI (+18-23)
  • Stretching:
    • 10’ Stretching

Saturday, 3/30:

  • Warm-up:
    • 6’ Erg (3’ @ SR16, 2’ @ SR18, 1’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 20′ / 2′ easy
    • Row four 20’ pieces. In each piece:
      • 8′ @ SR16 / Cat VI (+18-23) – 20:00
      • 6′ @ SR18 / Cat VI (+18-23) – 12:00
      • 4′ @ SR20 / Cat VI (+18-23) – 6:00
      • 2′ @ SR22 / Cat VI (+18-23) – 2:00
      • Row for 2’ at light pressure between each piece.
  • Cooldown/Stretching:
    • 6’ Erg (3’ @ SR20, 2’ @ SR18, 1’ @ SR16)
    • 10’ Stretching

Sunday, 3/31:

  • Warm-up:
    • 15’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 5′ / 3′ easy
    • Row five 5’ pieces. In each piece:
      • 2’ @ SR24 / Cat V (+8-12) – 5:00
      • 2’ @ SR25 / Cat IV (+2) – 3:00
      • 1’ @ SR26 / Cat III (-2) – 1:00
    • Row for 3’ at light pressure during the rest period.
  • Cooldown/Stretching:
    • 10’ Erg (6’ @ SR20, 3’ @ SR18, 1’ @ SR16)
    • 10′ Stretch

Week of 3/18/2019

What is the essence of sculling? As we continue to erg while and get ready to transition back out onto the water, I thought the following video with Troy Howell from Craftsbury would be helpful to view. Note, the video was shot with a 360 camera, so once the video begins to play, click on the video and drag your cursor to the right to see Troy on the water.

View the Video

This week’s suggested workouts are below.  Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

Week of 3/18/2019:

Monday, 3/18: OFF

Tuesday, 3/19:

  • Warm-up:
    • 6’ (3’ @ SR18, 3’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 15′ / 2’ easy
    • For each 15’ piece:
      • 5’ @ SR18 / Cat VI (+13-18)
      • 5’ @ SR20 / Cat VI (+13-18)
      • 5’ @ SR22 / Cat VI (+13-18)
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg (3’@ SR20, 3’@ SR18)
    • 10’ Stretching

Wednesday, 3/20:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 2 x 25′ / 2′ easy
    • Row two 25’ pieces. In each piece change the rate every 5’
      • 5’ @ SR20 / Cat VI (+13-18)
      • 5’ @ SR22 / Cat VI (+13-18)
      • etc.
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg (2’@ SR20, 2’@ SR18, 2’@ SR16)
    • 10’ Stretching

Thursday, 3/21:

  • Warm-up:
    • 20’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 20-Minute Row:
      • This demonstration of fitness measures your anaerobic threshold. Row 20 minutes at the best pace you can sustain for the duration. Aim to achieve a maximum number of meters. Record your average watts. Stroke rates may range from 22-30. Also note in your data the average 500-meter split, total distance rowed, and stroke rate for future reference. We will also determine your training category paces based on your average 500-meter split.
  • Cooldown/Stretching:
    • 15’ Erg (5’@ SR20, 5’ @ SR18, 5’ @ SR16)
    • 10’ Stretching

Friday, 3/22:

  • Warm-up:
    • 6’ Erg  (3’ @ SR16, 3’@ SR18)
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 10′ / 2′ easy
      • 4’ @ SR18 / Cat VI (+13-18)
      • 3’ @ SR20 / Cat VI (+13-18)
      • 2’ @ SR22 / Cat VI (+13-18)
      • 1’ @ SR24 / Cat V (+8-12)
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg (3’@ SR22, 2’ @ SR20, 1’ @ SR18)
    • 10’ Stretching

Saturday, 3/23:

  • Warm-up:
    • 20’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 2 x 8′ w/ 3′ rest
      • 4′ @ SR22 / Cat V (+8-12)
      • 4′ @ SR24 / Cat V (+8-12)
      • Row for three minutes at light pressure between each piece.
    • Peak Wattage Workout
      • Set the drag factor to 130.
      • Row one set of high intensity intervals:
      • 8 x (20 seconds max effort, alternating with 1:40 seconds easy rowing).
  • Cooldown/Stretching:
    • Set the drag factor to 100.
    • 6’ Erg (2’ @ SR20, 2’ @ SR18, 2’ @ SR16)
    • 10’ Stretching

Sunday, 3/24:

  • Warm-up:
    • 6’ Erg (1’ @ SR18, 2’ @ SR20, 3’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 25′ / 2′ rests
      • 5’ @ SR22 / Cat VI (+13-18)
      • 5’ @ SR20 / Cat VI (+13-18)
      • 5’ @ SR18 / Cat VI (+13-18)
      • 5’ @ SR20 / Cat VI (+13-18)
      • 5’ @ SR22 / Cat VI (+13-18)
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg (3’ @ SR20, 2’ @ SR18, 1’ @ SR16)
    • 10′ Stretch

Week of 3/11/2019

As we continue through the Spring season, our workouts will include opportunities to row at a variety of stroke rates. This week’s suggested workouts are below.  

Tech Talk
Jim Joy posted an article last year that goes over the key points on how to increase your stroke rate efficiently. I recommend taking a few minutes to read this wonderful short article. View the article

Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

Week of 3/11/2019:

Monday, 3/11: OFF

Tuesday , 3/12: 

  • Warm-up:
    • 20’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 5000m with rate changes every 1000m: 28-24-20-24-28
    • Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows:
      • 1000m @ SR28 / Cat III (-2)
      • 1000m @ SR24 / Cat V (+8-12)
      • 1000m @ SR20 / Cat VI (+13-18)
      • 1000m @ SR24 / Cat V (+8-12)
      • 1000m @ SR28 / Cat III (-2)
  • Cooldown/Stretching:
    • 15’ Erg (3’@ SR20, 3’@ SR18)
    • 10’ Stretching

Wednesday , 3/13:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 4000m rate change 22-24 / 5 min easy
    • Row three 4000 meter pieces. In each piece change the rate every 1000m.
      • 1000m @ SR22 / Cat VI (+13-18)
      • 1000m @ SR24 / Cat V (+8-12)
      • 1000m @ SR22 / Cat VI (+13-18)
      • 1000m @ SR24 / Cat V (+8-12)
    • Row for five minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg (3’@ SR20, 3’@ SR18)
    • 10’ Stretching

Thursday , 3/14:

  • Warm-up:
    • 18’ Erg  (6’@ SR16, 5’@ SR18, 4’@ SR20, 3’@ SR22)
    • 10’ Dynamic Stretching
  • Workout:
    • Peak Wattage Workout
      • Set the drag factor to 130.
      • Row one set of high intensity intervals:
      • 8 x (20 seconds max effort, alternating with 1:40 seconds easy rowing).
    • Steady State Workout
      • Set the drag factor to 100.
      • 2 x 22 min / 5 min easy
      • Row two 22 minute pieces.
          • 7′ @ SR18 / Cat VI (+13-18)
          • 6′ @ SR20 / Cat VI (+13-18)
          • 5′ @ SR22 / Cat VI (+13-18)
          • 4′ @ SR24 / Cat V (+8-12)
      • Row for five minutes at light pressure between each piece.
  • Cooldown/Stretching:
    • 6’ Erg (3’@ SR20, 3’ @ SR18)
    • 10’ Stretching

Friday , 3/15: 

  • Warm-up:
    • 15’ Erg  (5’ @ SR16, 4’@ SR18, 3’@ SR20, 2’@ SR22, 1’@ SR24)
    • 10’ Dynamic Stretching
  • Workout:
    • 28’ with rate increase
    • Row a single 28 minute piece.
      • 7’ @ SR18 / Cat VI (+13-18)
      • 6’ @ SR20 / Cat VI (+13-18)
      • 5’ @ SR22 / Cat VI (+13-18)
      • 4’ @ SR24 / Cat V (+8-12)
      • 3’ @ SR26 / Cat IV (+2)
      • 2’ @ SR28 / Cat III (-2)
      • 1’ @ SR30 / Cat III (-2)
  • Cooldown/Stretching:
    • 12’ Erg (4’@ SR22, 4’ @ SR20, 4’ @ SR18)
    • 10’ Stretching

Saturday , 3/16:

  • Warm-up:
    • 9’ Erg (3’ @ SR16,  3’ @ SR18, 3’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 6 x 8’ / 2’ easy
      • 2′ @ SR18 / Cat VI (+13-18)
      • 2′ @ SR20 / Cat VI (+13-18)
      • 2′ @ SR22 / Cat VI (+13-18)
      • 2′ @ SR24 / Cat V (+8-12)
      • Row for two minutes at light pressure between each piece.
  • Cooldown/Stretching:
    • 6’ Erg (2’ @ SR20, 2’ @ SR18, 2’ @ SR16)
    • 10’ Stretching

Sunday , 3/17:

  • Warm-up:
    • 6’ Erg (2’ @ SR18, 2’ @ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • Row a 70′ piece at a sustainable intensity, varying your stroke rate as follows:
Time SR Category Countdown
6’ @ SR18 Cat VI (+13-18) 70:00
5’ @ SR21 Cat VI (+13-18) 64:00
2’ @ SR24 Cat V (+8-12) 59:00
1’ @ SR27 Cat III (-2) 57:00
6’ @ SR18 Cat VI (+13-18) 56:00
5’ @ SR21 Cat VI (+13-18) 50:00
2’ @ SR24 Cat V (+8-12) 45:00
1’ @ SR27 Cat III (-2) 43:00
6’ @ SR18 Cat VI (+13-18) 42:00
5’ @ SR21 Cat VI (+13-18) 36:00
2’ @ SR24 Cat V (+8-12) 31:00
1’ @ SR27 Cat III (-2) 29:00
6’ @ SR18 Cat VI (+13-18) 28:00
5’ @ SR21 Cat VI (+13-18) 22:00
2’ @ SR24 Cat V (+8-12) 17:00
1’ @ SR27 Cat III (-2) 15:00
6’ @ SR18 Cat VI (+13-18) 14:00
5’ @ SR21 Cat VI (+13-18) 8:00
2’ @ SR24 Cat V (+8-12) 3:00
1’ @ SR27 Cat III (-2) 1:00

 

  • Cooldown/Stretching:
    • 6’ Erg (2’ @ SR20, 2’ @ SR18, 2’ @ SR16)
    • 10′ Stretch

Week of 3/4/2019

Now that our winter group rows have concluded, I encourage everyone to continue to enjoy working out independently. I plan to continue to post a suggested workouts each week on my site, so check back for updates. 

As the spring season begins, it’s important to remain focused on rowing efficiently. Especially once you return to rowing on the water. This week’s suggested workouts are below.

Tech Talk
For this week, consider trying the 6-inch pause drill in this video. Note, the hands only go 6-inches away, so it is not a drill for locking you arms out fully, it is instead a drill that builds off of our talk on Rhythm and the Two Wholes from last week. Keep the hands and body fluid around the release, in and out at the same speed.

iPhone as Speedcoach
I saw this video on using your iPhone as a Speedcoach. If you’d like to try using a phone in your shell, please be sure to mount the phone securely and invest in a proper waterproof case.

Safety is Everyone’s Priority
USRowing posted an excellent article on Safety. I highly recommend reading the article and watching the USRowing Safety video BEFORE you head out onto the bay for your first row this season!

Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

–Mike

Week of 3/4/2019:

Monday, 3/4: OFF

Tuesday , 3/5:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 12′ rate change 22-24 / 2 min easy
    • Row five 12′ pieces.
    • In each piece change the rate every 3′.
      • 3′ @ SR22 / Cat VI (+13-18)
      • 3′ @ SR24 / Cat V (+8-12)
      • 3′ @ SR22 / Cat VI (+13-18)
      • 3′ @ SR24 / Cat V (+8-12)
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg (3’@ SR20, 3’@ SR18)
    • 10’ Stretching

Wednesday , 3/6:

  • Warm-up:
    • 15’ Erg (5’@ SR18, 4’@ SR20, 3’ @ SR22, 2’ @ SR24, 1’ @ SR26)
    • 5’ Dynamic Stretching
  • Workout:
    • Peak Wattage Workout
      • Set the drag factor to 130.
      • Row one set of high intensity intervals:
      • 8 x (20 seconds max effort, alternating with 1:40 seconds easy rowing).
    • Steady State Workout
    • 2 x 6000m / 2 min easy
      • Set the drag factor to 100.
      • Row two 6000 meter pieces.
        • 1000m @ SR18 / Cat VI (+13-18)
        • 1000m @ SR20 / Cat VI (+13-18)
        • 1000m @ SR22 / Cat VI (+13-18)
        • 1000m @ SR24 / Cat V (+8-12)
        • 1000m @ SR22 / Cat VI (+13-18)
        • 1000m @ SR20 / Cat VI (+13-18)
      • Row for two minutes at light pressure between each piece.
  • Cooldown/Stretching:
    • 6’ Erg (3’@ SR20, 3’@ SR18)
    • 10’ Stretching

Thursday , 3/7:

  • Warm-up:
    • 18’ Erg  (6’@ SR16, 5’@ SR18, 4’@ SR20, 3’@ SR22)
    • 10’ Dynamic Stretching
  • Workout:
    • 6 x 4 min / 3 min easy
    • Row six 4 minute pieces.
      • 2’ @ SR24 / Cat V (+8-12)
      • 2’ @ SR27 / Cat IV (+2)
    • Row for three minutes at light pressure between each piece.
  • Cooldown/Stretching:
    • 15’ Erg (5’ @SR22, 5’@ SR20, 5’ @ SR18)
    • 10’ Stretching

Friday , 3/8:

  • Warm-up:
    • 10’ Erg  (4’@ SR16, 3’@ SR18, 2’@ SR20, 1’@ SR22)
    • 10’ Dynamic Stretching
  • Workout:
    • 2 x 30 min / 2 min easy
    • Row two 30 minute pieces.
      • 5’ @ SR18 / Cat VI (+13-18)
      • 5’ @ SR20 / Cat VI (+13-18)
      • 5’ @ SR22 / Cat VI (+13-18)
      • 5’ @ SR20 / Cat VI (+13-18)
      • 5’ @ SR22 / Cat VI (+13-18)
      • 5’ @ SR24 / Cat V (+8-12)
    • Row for two minutes at light pressure between each piece.
  • Cooldown/Stretching:
    • 6’ Erg (2’@ SR22, 2’ @ SR20, 2’ @ SR18)
    • 10’ Stretching

Saturday , 3/9:

  • Warm-up:
    • 10’ Erg (4’ @ SR16,  3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 15′ / 4′ easy
      • 6′ @ SR18 / Cat VI (+13-18)
      • 5′ @ SR21 / Cat VI (+13-18)
      • 4′ @ SR24 / Cat V (+8-12)
      • Row for four minutes at light pressure between each piece.
  • Cooldown/Core Exercises/Stretching:
    • 6’ Erg (2’ @ SR20, 2’ @ SR18, 2’ @ SR16)
    • 5’ Core Exercises
    • 5’ Stretching

Sunday , 3/10:

  • Warm-up:
    • 9’ Erg (4’ @ SR18, 3’ @ SR20, 2’ @ SR22)
    • 10’ Dynamic Stretching

Workout:

  • Row a 65′ piece at a sustainable intensity, varying your stroke rate as follows:
Time SR Category Countdown
8′ @ SR18 Cat VI (+13-18) 65:00
5′ @ SR22 Cat VI (+13-18) 57:00
1′ @ SR26 Cat IV (+2) 52:00
5′ @ SR22 Cat VI (+13-18) 46:00
8′ @ SR18 Cat VI (+13-18) 43:00
5′ @ SR22 Cat VI (+13-18) 34:00
1′ @ SR26 Cat IV (+2) 31:00
5′ @ SR22 Cat VI (+13-18) 29:00
8′ @ SR18 Cat VI (+13-18) 26:00
5′ @ SR22 Cat VI (+13-18) 17:00
1′ @ SR26 Cat IV (+2) 14:00
5′ @ SR22 Cat VI (+13-18) 12:00
8′ @ SR18 Cat VI (+13-18) 9:00
  • Cooldown/Stretching:
    • 15’ Erg (4’ @ SR20, 5’ @ SR18, 6’ @ SR16)
    • 10′ Stretch

 

Week of 2/25/2019

farside-rowing-3

Congrats to everyone who completed all four of our “demonstrations of fitness”. The goal of our winter training is to be in better shape to enjoy our rowing on the bay this Spring. So, the fitness workouts are simply a way to better gauge our own fitness level. By comparing the wattage between the workouts, which measure peak power, VO2 max, anaerobic threshold, and aerobic threshold, we can see which fitness relationships are above or below ideal at this time. Below is a list of the ideal ranges:

  • VO2 vs. Peak Power: 40-45%
  • Anaerobic Threshold vs. VO2: 80-85%
  • Aerobic Threshold vs. VO2: 65-70%

Use the attached excel spreadsheet to check your results. After you download and open the spreadsheet, add your wattage results in column B, and then see the results. The training factors that are out of the ideal range are where training should be focused always beginning with the base aerobic threshold, as it will support the higher intensities as well.

This week’s suggested workouts are below.

Technique
Over the past three weeks we have discussed how the three points of contact with the erg (the handle, the seat, and the footboard) influences how we row. This week we will discuss rhythm. We can start by thinking about a concept from Jim Joy called the “two wholes”. The goal is to think about the recovery has one continuous whole movement and then think about the drive has one continuous whole movement. I found that this point of focus really helped me maintain good posture and just good flow on the erg as a workout progressed. So the stroke becomes less of a series of segmented movements and instead becomes a more continuous, fluid stroke. Interestingly enough when I focus on this idea of two wholes while erging I am often surprised at how my back doesn’t feel at all strained. I definitely think there’s something to this thought pattern of the two wholes and blending the wholes at either end of the stroke around the entry and around the release. The whole movement feels far more connected and far more relaxed, but surprisingly the splits on the erg monitor are often quite a bit better and I don’t even feel like I am pulling particularly hard. There’s definitely something more to explore here.

On Saturday we will have our final coached group workout for this winter! Afterwards we will have an excellent yoga class. Note, the yoga class has a recommended donation of $5 from each athlete for our guest instructor. We may also have coffee and bagels afterwards.

This has been a very rewarding experience helping lead the winter workouts on Saturdays. As we begin to transition back to sculling independently on the bay, I hope everyone will continue to improve. All the fitness we gained over the winter can lead into a very enjoyable experience on the bay this Spring! #GoSagamore

Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

Visit the Adults Membership page on Sagamore Rowing website for more info about rowing at Sagamore in 2019.

–Mike

Week of 2/25/2019:

Monday, 2/25: OFF

Tuesday , 2/26:

  • Warm-up:
    • 20’ Erg (5’@ SR16, 5’@ SR18, 5’@ SR20, 5’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 2 x 4000m rate increase / 4’ easy
    • Row two 4000 meter pieces. In each piece:
      • 2000m @ SR22 / Cat VI (+13-18)
      • 1000m @ SR24 / Cat V (+8-12)
      • 500m @ SR26 / Cat V (+8-12)
      • 500m @ SR28 / Cat IV (+2)
      • Then row for four minutes at light pressure during the rest period.
    • Pre-set the monitor for distance interval of 4000 meter work distance and 4 minutes rest time.
  • Cooldown/Stretching:
    • 12’ Erg (5’@ SR20, 4’@ SR18, 3’@ SR16)
    • 10’ Stretching

Wednesday , 2/27:

  • Warm-up:
    • 6’ Erg (3’@ SR18, 2’@ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 2 x 7500m with rate changes every 1500m: 20-22-24-22-24 / 5’ easy
    • Row two 7500 meter pieces. In each piece change the rate every 1500m.
      • 1500m @ SR20 / Cat VI (+13-18)
      • 1500m @ SR22 / Cat VI (+13-18)
      • 1500m @ SR24 / Cat V (+8-12)
      • 1500m @ SR22 / Cat VI (+13-18)
      • 1500m @ SR24 / Cat V (+8-12)
      • Row for five minutes at light pressure during the rest period.
    • Pre-set the monitor for distance interval of 7500 meter work distance and 5 minutes rest time.
  • Cooldown/Stretching:
    • 10’ Erg (5’@ SR20, 5’@ SR18)
    • 10’ Stretching

Thursday , 2/28:

  • Warm-up:
    • 10’ Erg  (4’@ SR16, 3’@ SR18, 2’@ SR20, 1’@ SR22)
    • 10’ Dynamic Stretching
  • Workout:
    • 3 x 20’ / 5’ easy
    • Row three 20 minute pieces. In each piece:
      • 10’ @ SR18 / Cat VI (+13-18)
      • 7’ @ SR21 / Cat VI (+13-18)
      • 3’ @ SR24 / Cat V (+8-12)
      • Row for five minutes at light pressure between each piece.
    • Pre-set the monitor for time interval of 20 minutes work time and 5’ rest time.
  • Cooldown/Stretching:
    • 6’ Erg (3’@ SR20, 3’ @ SR18)
    • 10’ Stretching

Friday , 3/1:

  • Warm-up:
    • 10’ Erg  (4’@ SR16, 3’@ SR18, 2’@ SR20, 1’@ SR22)
    • 10’ Dynamic Stretching
  • Workout:
    • 4 x 3000m / 4 min easy
    • Row four 3000 meter pieces. Alternate the rating every 500m between:
      • 500m @ SR20 / Cat VI (+13-18)
      • 500m @ SR22 / Cat VI (+13-18)
      • Row for four minutes at light pressure between each piece.
    • Pre-set the monitor for distance interval of 3000 meter work distance and 4 minutes rest time.
  • Cooldown/Stretching:
    • 6’ Erg (2’@ SR22, 2’ @ SR20, 2’ @ SR18)
    • 10’ Stretching

Saturday , 3/2: Final Group Workout with Mike

  • Warm-up:
    • 10’ Technique – Rhythm
    • 20’ Erg (5’ @ SR16,  5’ @ SR18, 5’ @ SR20, 5’ @ SR22)
      • During the warm up focus on your rhythm.
    • 5’ Dynamic Stretching
  • Workout:
    • 22’ Erg Pyramid
    • The 22’ piece consists of:
      • 2’ @ SR22 / Cat V (+8-12)
      • 2’ easy
      • 3’ @ SR24 / Cat IV (+2)
      • 2’ easy
      • 4’ @ SR26 / Cat IV (+2)
      • 2’ easy
      • 3’ @ SR28 / Cat III (-2)
      • 2’ easy
      • 2’ @ SR30 / Cat II (-7)
    • Pre-set the monitor for single time of 22 minutes.
  • Cooldown/Core Exercises/Stretching:
    • 6’ Erg (2’ @ SR20, 2’ @ SR18, 2’ @ SR16)
      • During the cooldown again focus on your rhythm.
    • 5’ Core Exercises
    • 5’ Stretching

Sunday , 3/3:

  • Warm-up:
    • 21’ Erg (8’ @ SR18, 7’ @ SR20, 6’ @ SR22)
    • 10’ Dynamic Stretching
  • Workout: 10k total
    • 6 x 4’ / 2’ easy
    • Row six 4 minute pieces. In each piece:
      • 2’ @ SR23 / Cat V (+8-12)
      • 2’ @ SR26 / Cat IV (+2)
      • Row for 2 minutes at light pressure between each piece.
    • Pre-set the monitor for time interval of 4 minutes work time and 5 minutes rest time.
  • Cooldown/Stretching:
    • 15’ Erg (4’ @ SR20, 5’ @ SR18, 6’ @ SR16)
    • 10′ Stretch