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