Interval Workout: Balls to the Wall

If you have 15 minutes you have time to work out. Do this interval workout with the rowing machine, SkiErg or BikeErg, or all three. Want more workouts like this? Get our free workout set #GetFlywheelFit: http://bit.ly/GetFlywheelFit #crossfit #rowing #workout #skierg #workout #fitness #rowingmachine #rowingworkout #ucanrow2

 

If you have 15 minutes (plus a few more to warm up), you have time to work out! This interval workout will do the trick.

 

The key to killing it on a workout like this is going hard from the get-go. That’s why you want to take at least a few minutes to warm up and get a sweat rolling first.

 

Once the workout starts, it’s on! Take breaks as needed but you’re aiming to get breathless. “Work until you can’t, rest until you can,” is your guiding phrase.

 

You can use the rowing machine, SkiErg or BikeErg, or a combination of the three. Just make sure you’re breathing hard on those pieces, as well as on the off-erg exercises. 

 

If you’re rowing on a Concept2 machine, use the Undefined Rest feature to make working through the rounds a breeze. 

 

GET AFTER IT!!

 

Terms you might need to know:

 

AMRAP: As Many Rounds As Possible in the time of the workout

Lunges/squats: The squats are an option for “scaling,” or making the workout a bit easier (or simply giving an option for a different move if, for example, lunges don’t work for you).

OH press: Overhead press. You can use dumbbells, kettlebells or a barbell. Aim to push the weight above your head, until your arms are straight and even with your ears. 

 

Want more workouts like this? Get our free workout set #GetFlywheelFit: 

 

SEND ME THE WORKOUTS!  

 

Questions? let us know in the comments. If you try the workout we’d LOVE to hear your feedback, too! 

 

Concept2 Rower Workout: Triple Trouble

This Concept2 rower workout will keep your muscles guessing. Burn fat and build strength by using all the cardio erg options plus strength moves, or just use the rower. Either way is good!

 

Equipment needed: Concept2 rower, SkiErg, BikeErg.  Dumbbells; kettlebells; TRX, rings or a pull-up bar

 

This is a killer workout especially if you have the Concept2 rower, SkiErg and BikeErg.  No problem though if you don’t have all three, just use whatever you have it’ll still be a great sweat.  If you have access to a TRX strap you can use that in place of the ring rows and do a TRX row instead, which is a great option to scale the move to any ability level.

 

To be clear, in between the 3-minute cardio intervals, you’ll do descending amounts of reps on each round.  So it’s 10 reps of everything on the first round, then 8 on the second, and 6 on the third.

 

The fact that you’re dropping down in volume means you might be able to up your effort on the Concept2 rower or other cardio. Or try increasing the weight on at least a few of the reps as you go through the workout.  We usually have a couple of options of weights of kettlebells for the goblet squats, for example.  As soon as we fail at one weight, we immediately set it down and pick up the lighter weight to keep going.

 

With only 3-minute rounds on the Concept2 rower, you should be able to push hard (whatever that looks like for you).  You want to be at a point where you could give one- or two-word answers to a question, but you’d rather not.  A racing start will help you get the flywheel moving quickly so you can make the most of your interval.

 

Want more interval workouts like this? We have lots you can grab for free in our Workouts section.  Or, if you’re ready to level up to a done-for-you training program, check out #MeterMonster and #FlywheelFrenzy, our 4-week rowing workout programs.

 

Try this and let us know how it goes in the comments.  We can’t wait to hear!

 

Rowing Workouts: Fourth of July Workout

 

Try this Fourth of July workout on the 4th or any other day! 1776 meter row warmup, then do: 3-5 rounds: 76 cal row, ski or bike 7 burpees 6 manmakers. Or scale it to make it easier: 1776 meter row warmup, then do: 3-5 rounds 776 meter row, ski or bike 7 push-ups 6 squats 7 jumping jacks 6 sit-ups DONE! #rowingworkout #intervaltraining #indoorrowing #workout

 

Need a Fourth of July workout?  Try this one.  Plenty of meters, but you’ll also get in and out fast, and sweaty.  Here we offer you two versions, pick the one that best fits your fitness level and how hard you want to work.  And, in the spirit of independence, you can choose whether you want to do this on the rowing machine, SkiErg or BikeErg.

 

If you’re doing this outside of the 4th of July season, just change that warmup to 2000 meters and you’re good.  By the way, you should be working hard on the cardio intervals of the main workout.  Keep it in that 70-80 percent effort range of “you can talk but you’d rather not.”

 

 

Sparkle With Glory: Fourth of July Workout A

1776-meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

 

Then do 3-5 rounds of:

76-calorie row

7 burpees

6 manmakers

 

Or scale the workout to make it easier and more inclusive:

 

Sparkle with glory: Fourth of July Workout B

1776 meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

 

Then do 3-5 rounds of the following:

 

776-meter row, ski or bike

7 push-ups

6 squats

7 jumping jacks

6 sit-ups

 

DONE!

 

Get 11 free rowing workouts

Want more workouts like this? Download our FREE #GetFlywheelFit workout set to burn fat and build strength in 25 minutes or less. Do them at home, at the gym, or with your rowing class.  However you do it, you’ll get in, get out, and get on with your day.

 

You might also like:

Our #MeterMonster and #FlywheelFrenzy done-for-you rowing training programs

3 Rowing Machine Workouts to Get You Back On Track

Crossrow workouts

 

Try this Fourth of July workout on the 4th or any other day! 1776 meter row warmup, then do: 3-5 rounds: 76 cal row, ski or bike 7 burpees 6 manmakers. Or scale it to make it easier: 1776 meter row warmup, then do: 3-5 rounds 776 meter row, ski or bike 7 push-ups 6 squats 7 jumping jacks 6 sit-ups DONE! #rowingworkout #intervaltraining #indoorrowing #workout

Interval Workout of the Day RAMP IT UP

Interval Workout of the Day: Burn fat and build strength fast with this AMRAP (as many rounds as possible) workout. Adjust your weights as needed to keep yourself challenged, but also working hard to squeeze out the last couple of reps of each exercise. If your form fails, put the weight down and take a quick break until you feel ready to go again. #rowingmachineworkout #crossfitworkoutsforbeginners rowermachineworkout #intervalworkout #skiergworkout

 

Try this interval workout of the day on your own or in a group.  Pick whatever kind of weight you want to use on the weighted portion of the workout (the cleans, squats and presses).  You can use kettlebells, dumbbells, bars, milk jugs, cement blocks, or nothing at all.

 

Remember that our muscles don’t have eyes or egos, they only care about being challenged.   Pick up the weight that challenges you but also allows you to do the move correctly.   

 

Never sacrifice form for the sake of picking up heavier weight.  The minute your form fails, either move to a lighter weight or take a quick break until you feel ready to go again.  If you can’t do it correctly at all, call it a day for that exercise.

 

If you’re doing this interval workout of the day at the gym, don’t worry about how you look.  Just get busy!  Nobody’s looking closely anyway, they’re too worried about how THEY look.  Ha!

 

Interval workout: A NOTE FOR INSTRUCTORS

 

If you’re a personal trainer or group coach, this is a great one to do with multiple athletes, especially if you don’t have enough ergs for everyone.  You can easily have everyone start at a different point in the workout and work their way around the circuit.

 

Be sure to review each off-machine move before you begin class.  Remind your athletes of no more than a couple of key technique pointers for each exercise.  They won’t be able to keep much more than that in mind as they get tired.  

 

Want more workouts like this? Download our FREE workout set #GetFlywheelFit.  11 workouts you can do in 25 minutes or less. 

 

GET THE FREE WORKOUTS

 

Got an interval workout like this you’d like us to try?  Post it to the comments, we might add it to our online repertoire, and give you credit for it! 

 

You might also like: 

 

CrossRow Workouts

Row & GO Workouts

Rowing Workout Programs

 

The World Cup Workout 2018

World Cup Workout: Row your way to fit through the World Cup and have fun doing it! The US may not be in it this year, but that doesn't mean you can't have fun and work up a good sweat. Game on! #worldcup #rowingworkout #rowerworkout

 

 

 

 

 

 

 

The2018 World Cup is here!  So many hours of world-class soccer, SO many hours waiting for something to happen.  Why not set up your rowing machine in front of the TV  and do a World Cup Workout?

 

We know some sports fans who are happy to row stead-state through the whole event.  But a typical soccer match runs around 100 minutes with stoppage time, and, unlike almost any other televised sporting event in the US, no commercials to break it up!

 

We’re all about banning boredom on the erg, so we highly recommend trying it our UCanRow2 World Cup Workout way:

 

THE WORLD CUP WORKOUT

 

PREGAME: While the previews are on, set up your rowing machine with a straight view of the TV so you don’t have to crank your neck upwards or to the side.  After the national anthems, start off with easy rowing for 6-10 minutes at 20-24 SPM.

 

THROUGHOUT THE GAME: Once you’re in your zone, hold a steady pace at 22-24 SPM or lower, but make sure you keep it controlled and don’t get too sidetracked by the TV in front of you.  Remember, hold good technique!

 

UP YOUR WORLD CUP WORKOUT GAME: Once the action begins, every time something happens – a yellow card, goal, injury, etc., – do the following things to keep it interesting.

 

YELLOW CARD – Bad boy! 20-stroke sprint at race pace.

 

CORNER KICK – Drop your stroke rating to 20 strokes per minute or lower for the duration of the play. Remember to s-l-o-w your slide on the recovery to help you row low.

 

SUBSTITUTION – Water break!

 

INJURY – Wish them luck to get back in the game with 10 hard strokes, 20 if the player is taken off the field on a stretcher.

 

GOAL – Celebrate really loud with a big “GOOOOOAAAAALLLLLL!” and then put the handle in the hook and do 10 jumping jacks or burpees.  Get back on the erg and grab a sip of water.

 

PENALTY KICKS – Handle in the hook and do 5 bodyweight squats during each kick.  In between kicks, get back on the erg and row, but don’t strap in (This is a good opportunity to practice rowing with your feet out of the straps).

 

HALFTIME – If you need a break, put the handle in the hook and record your total meters.  That’s the number you want to try to beat in the second half of the game.  Bathroom break if you need it, or grab a healthy snack like a banana or an energy bar.  Make sure to stretch and get back on the erg for the start of the second half.

If you don’t need a break, just keep rowing!  Do 6 rounds of 1 minute hard, 1 minute easy, then just row easy for any remaining time.  Remember to get fluids before the start of the second half.

 

GAME OVER – At the end of the game, record your meters in your online logbook and try to meet or exceed your meters for the next game.

 

Great job, soccer fan!  Hopefully, your team took the WIN!  Got suggestions for other ways to spice up the World Cup Workout row?  Pop down to the comments and share!

 

Need a structured workout plan to help you get your fitness headed in the right direction?  Check out our rowing workout programs Meter Monster and Flywheel Frenzy.

 

Row your way through the next soccer game on TV! Row your way to fit fandom. Game on! #worldcup #rowingworkout #soccer #soccerfan

Tricks to Dominate Endurance Rowing Workouts

Updated April 14, 2018

Endurance rowing workout

 

 

Not gonna lie, when people walked into the Bodyshop and saw a version of the workout above, their faces dropped.  500m – 750m – 1000m – 2000m and back down the pyramid.  Seven total rounds and close to 10,000 meters when all is said and done.

 

Endurance rowing.  Character builder.  “Ugh,” (said some).

 

When you’re used to rowing intervals of 500m or just a couple of minutes that’s A LOT of work.  Some of us would rather stick hot needles in our eyes than row or SkiErg that much!

 

Endurance rowing workouts are both a physical AND mental challenge, they take a longer time to do and they can be suuuuper boring.  That’s IF you don’t have the tricks we’re about to give you.

whAT’S SO GREAT ABOUT ENDURANCE ROWING?

 

WE GET IT,  but there are a lot of good reasons to press on and do a workout like this.  Among them:

 

  • Endurance building: Monster-meter workouts like these help build cardio endurance that gives you a good base to work from, even when you’re more focused on shorter, high-intensity workouts.
  • Weight loss: When weight loss is your goal, some longer rowing workouts are in order (once you’ve built up enough cardio base to push yourself for lengthier intervals)
  • Cross training: Steady-state or interval rowing is great if you’re cross-training for another sport or working on your general fitness.
  • One-stop workout shopping: Rowing-only workouts are one-stop-shopping.  They work virtually every muscle on every stroke, without the need for any other equipment.
  • Meter munching: It’s the best way to grab lots of meters in a rowing competition like the Concept2 challenges.
  • Mental toughness: Having the ability to guts it out on a difficult workout (long OR short) builds mental muscle we can use when the going gets rough elsewhere.  There’s nothing like being able to tell yourself, “If I can get through 10K (or 2K) I can get through this, too.”

 

For some people, simply rowing the distances would be challenge enough.  Visit our RowStrong group on Facebook and you’ll find people who relish rowing 10K daily just for fun.

 

For the rest of us though, some additional distraction is in order.  Read on…

 

hacks to bring the magic to a long rowing workout

 

Endurance rowing workouts are as much a mental challenge as they are physical.  The key to making this kind of workout not just doable – but dare we say it, FUN – is to break up the meter pieces and do each one differently.  It’s also a great time to work your technique.  Be creative!

 

Here’s how we did this one at the Bodyshop.  As you’ll see, it was actually eight intervals, so if you do the workout in the photo you get a bit of a break.  Ha!

 

Monster Meter Pyramid Workout – Bodyshop Version

Start rowing, or set your monitor for the intervals below (intervals>variable on a Concept2 monitor), with 1:30 paddle rest in between each.  Keep your strokes per minute between 22 and 28.

Vary your effort throughout – as suggested below – but challenge yourself to stay within your split or pace goal for each distance.  For example, your 500m split should be faster than your 2000m split since the 500 is shorter and you can be more intense.

 

500m – Do a Pick Drill warmup if you’re rowing, or a straight warmup if you’re skiing the workout

1000mTechnique focus: Begin to build power and find your 70-80 percent effort level.  Focus on key technique elements like hip swing, cycling the hands quickly through the finish, keeping the handle straight through the stroke, etc.

1500m – Split focus: Divide the piece into three 500m sections and aim to lower your split every 500m piece

2000m – Interval focus: Row 30 seconds on at 26-28 spm, 30 seconds off at 20-22 spm

1500m – Stroke rate focus: Divide the piece into 3 500m sections (or six 250m sections) and increase your stroke rating every time

1000m – Interval focus: Rolling 100s.  100 meters hard, 100 meters easy

500m –   Finish with a target of your first 1000m split, or cool down

 

post-row recovery

 

Recovery is critical after a workout like this, particularly if higher-volume workouts aren’t a regular thing for you.

 

If you’re not already, develop and follow a good post-workout routine.  That way you’ll be sure to repair cells and tissues that were damaged during the workout, replace nutrients and remove wastes.

 

MAKE SURE TO INCLUDE:

 

  • HYDRATION – Drink water throughout the workout, but also be sure to replenish depleted stores afterwards

 

  • STRETCHING – We will often do a 10-15 minute round of yoga after a workout like this.  It helps us calm down, drop cortisol levels and generally hit the rest of the day refreshed and ready to go.  We love the Down Dog app for this.  It makes yoga easy, even for us non-yogis.  Failing that, it’s a must to do some general stretches that target the areas most taxed in rowing.

 

  • POST-WORKOUT SNACK – A well-balanced snack or a meal within 1-2 hours of a workout like this will help you recover, refuel and build muscle.  Unless you’re working out for more than 2 hours or have very specific nutrition needs, you don’t need special supplements

 

  • REST – Adequate recovery is essential to avoid overtraining.  That includes both leaving enough time between workouts and getting sufficient sleep (7-9 hours per night is best).

 

 

Do you have favorite endurance workouts?  Share them in the comments … please!  We all need a good workout.  Row on!!

 

Further information:

 

3 Rowing Machine Workouts to Get You Back on Track

If you've fallen off the pace with your rowing machine workouts lately, here are three new workouts to get you back in the swing.

 

We’ve all been there.  You’re going along fine with your rowing machine workouts.  Showing up for them according to your plan, feeling like you could conquer the world when you’re done.  Nothing’s going to stop you now!

And then life gets in the way.  You get sick, you go on vacation, you get an injury that requires you to lay off for a while. One day you wake up and you realize, “I’ve gotten way off track.”  Days or weeks have gone by without a real workout happening.

Now what?  First off, stop and take a deep breath.  Getting off track with your workouts is totally normal.  It doesn’t make you bad, wrong, or any kind of a failure.  It makes you human.

 

 

HOW TO GET BACK ON TRACK  

As soon as you realize you’ve fallen off your plan, don’t stew over it, and certainly don’t beat yourself up.  It happens to everyone at some point, and it’s completely fine.  The worst thing you can do is decide, “I’ll never be able to stay consistent with my rowing machine workouts no matter what I do.”  The worst thing you can do is decide to skip the gym or turn your rowing machine into a clothes hanger.

Rather than abandon all hope (totally unproductive and defeating), give yourself a clean slate to work from and and make a plan for how you’re going to get back on track.  Get started, TODAY.

If it’s been a while, make sure you ease into it.  Just because you USED to work out for 60 minutes a day, 6 days a week doesn’t mean you can or should after a long layoff.  Set yourself up to be successful: Aim to move 2-3 days a week for a few weeks, then build from there.

Then, once you have your plan in place, tell someone about it.  A real, live person you know where you live is great, but failing that Facebook or another social media platform is an excellent alternative.  Just be sure you declare it “out loud,” and ask people to check in with you from time to time.  Accountability is key, and it’s harder to hide when you announce your intentions to the world!

 

 

3 rowing Machine workouts to jump-start your restart

One of the great things about the rowing machine is it meets you where you are, regardless of your current fitness level.  Since the rowing machine is an ergometer, you are always in control of how hard it is to row.  The harder you push-pull, the harder it will be to do so, and vice versa.

A little variety doesn’t hurt to keep you consistent either.  So to start you back on the right track, here are three rowing workouts, 1 tried-and-true, and 2 brand new.  They showcase the three formats we typically use in our UCanRow2 Bodyshop classes: Erg (aka rowing machine) only, erg with bodyweight, and erg with equipment.

They’re all great and will give you a fantastic sweat.  You decide which one works best for you!

NOTE: Warm up well before each workout, keeping in mind the axiom: “The shorter the workout, the longer the warmup.”

 

 

ERG-ONLY ROWING INTERVALS

Row intervals of 1-2-3-3-2-1 mins. (total 6 rounds), with the same amount of rest on each round.  Total time for the workout (without warmup or cooldown) is 24 minutes.

Start each round with a few short strokes to get going and build to your rating.  Each piece (interval) should be done at 80 percent of your max.  How do you know what that is?  You’re rowing at a pace at which you can talk but you’d rather not.

Aim for a stroke rating between 24 and 30 strokes per minute.  Use how you feel to determine what stroke rating to hold.  Your goal is to maintain the same split within about 5 seconds on each round.  If you find you can’t talk, you’re going too hard!

Make it easier: Back off on the intensity, or lower your stroke rating
Make it harder: Work to take 5-10 seconds off your split on each round

ERG + BODYWEIGHT

AMRAP (As Many Rounds As Possible) 20 mins of:
Row 500m
10 lunges
10 push-ups
10 burpees / step-ups
8 thrusters / squats
25 jumping jacks
3 broad jumps

Make it easier: Lower intensity on the row / reduce the number of off-erg moves or do the scaled options – the second choice when there are two listed
Make it harder: Increase intensity on the erg, up the workout time by 5-10 mins.

 

ERG + EQUIPMENT

4 Rounds, descending pyramid:

Row 1 minute
In between do 12-9-7-5 repetitions of:
Push-ups
TRX or weighted squats / air squats
Push press
Sit-ups
KB swings

Make it easier: Eliminate the exercises on the last round, instead ending with the 4th row as a sprint
Make it harder: Add a round of 15 repetitions at the beginning

 

Give them a try, and we would be truly be thrilled and honored if you would comment below and let us know how you liked them, and if anything especially worked or didn’t work.

If you want more rowing machine workouts like this be sure to join our email list; We send out new workouts every week, along with other great content you won’t see anywhere else.

One quick caution, because Safety First and Do No Harm are our guiding principles: The workouts we post here are intended for people with at least some rowing experience.  If you’re new to the rowing machine, we recommend you find a certified indoor rowing instructor to help with the basics.  Also hit up our YouTube channel and our blog post on rowing technique for videos and articles that will help you refresh and review.

Row on!

What do you do when you fall off your indoor rowing training horse? Don't despair, or feel bad! Instead, get re-started right away with these three rowing machine workouts. Want more like this? Visit our workouts page: https://ucanrow2.com/indoor-rowing-workouts/

Pin me!

 

Indoor Rowing Workout 11-9-2016

Indoor rowing interval workout

The indoor rowing workout with a little bit of everything:

it’s wicked

Row/Ski 4 mins
10 goblet squats
15 medball sit-ups
Row/Ski 3 mins
10 DB press
10 DB row
Row/Ski 2 mins
10 pull-ups
10 walking lunges
Row/Ski 1 min – ALL OUT
Done!

Workout 5-4-2016

 

Try this row/ski/mix alternating workout

This workout is designed to be done alternating between the rowing machine and the SkiErg.  If you don’t have access to a SkiErg you can row the whole workout. Or, if you want a bigger challenge, make it an all Ski Erg workout.  If you do that aim for the lower number of rounds.

 

 

10 Indoor Rowing Workouts to Kill 10K

Last updated June 21, 2018

10 indoor rowing workouts that will make short work of a 10,000-meter piece. 3, 2, 1 go! http://ucanrow2.com

 

When your indoor rowing workouts call for a larger number of meters, or you’re trying to hit a big number in the Concept2 online challenges, how do you keep it interesting?  By breaking the workout up into smaller chunks and changing it up.  Longer indoor rowing workouts don’t have to be boring.  You just need to have a plan that brings variety into the mix.

 

 

Below we’ve given you 10 ways to kill 10k in your indoor rowing workouts, plus one bonus workout.  You’ve got options that will take you from an easy row all the way through, to a calorie-torching blast.  It’s up to you, pick the plan that works for you based on how you feel that day.  Do one round or put several of them together for a monster meter rowing workout.

 

As always, if you’re new to indoor rowing get your doctor’s OK before taking on a rowing workout like these.  Listen to your body and decide if it’s a good day for higher volume.  If you’d rather do something shorter, check our indoor rowing workouts pages for more choices.

 

 

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10 Ways to Kill 10k (+1)

  1. Set the monitor and go: Find your happy place — that point where you’re sweating but you know you could keep up this pace for a long time, and row. Put on some good tunes and lean in to the Zen of the flywheel. Use this workout to find your steady-state target pace. You should be able to talk but prefer not to, and feel that you could stay at that pace for a long time. To easily set up the workout, from the main menu hit New Workout>Standard List>10000 meters.
  2. SteadyState With Power Bursts: Row 10,000 meters at the pace you found in the workout above. Drop in 10 or 20 hard strokes every 500 or 1000 meters. Aim to drop 10 seconds or more off your split every time you do the power strokes, but always return to your base, steady-state pace.
  3. Rolling 1000s: Warm up through the first 2-3000m, then row 100 meters hard, 100 meters easy for 1000m. Paddle for 1-2 minutes and repeat for 3-5k. This is also a great way to get used to harder effort on the rowing machine.
  4. Power Intervals: Like the rolling 1000s but longer intervals. For example 250 hard meters every 750 or 1000 meters.
  5. Negative Splits: Start out at a fairly easy pace and aim to drop your split per 500 meters every time over the course of the piece. Using the split window on your monitor, aim to drop it progressively over the course of the rowing workout. For example take 5 seconds off your warmup split every 2000 meters. Use the last 500-1000m as your cooldown.Rowing a long piece doesn't have to be boring! Here are 10 ways that you can make the most of a 10,000-meter row, and keep it interesting. Let us know how you like them! www.ucanrow2.com
  6. Stroke Play: Vary your strokes per minute (SPM): 2 minutes at 22-24-26-28 SPM, with the same amount of paddle rest, 2 minutes. Do this until you have completed the 10k. Bonus points if you can do rounds 18 and 20 spm (Hint: sloooow your recovery).
  7. Rolling Intervals: Row repeating cycles of 3 minutes at 22 strokes per minute, 2 mins at 25, 1 min at 28. Paddle in between if you need a break, or challenge yourself and keep on row-ling.
  8. Watch the Watch: Row rounds of 1:00 on with effort/1:00 off, 2:00 on/2:00 off and so on up to 5:00 on/5:00 off, then work your way back down. Increase your intensity as you come down the pyramid. Continue until you have completed the 10k.
  9. Vary the Intensity: Use this one to practice adding more intensity to your workouts. Row intervals of 4:00 on, 2:00 off, keeping your stroke rating the same (we suggest 24-26 spm) but varying your intensity through the 4-minute intervals, from sustainable to highly intense.
  10. Salad Bowl: Mix it up and choose up to 5 of the options above. Do something different every 2000 meters.Example:  First 1k: Warm up
    1k-2k: Steady-state, half pressure
    3k-5k: Rolling 100s
    5k-6k: Steady state
    6k-7k: Hard 1000m
    7k-8k: Recover
    8k-9k: :30 on / :30 off. 26 spm on the work, 22 spm on the rest
    9-10k: Cool down
  11. BONUS ROW-SKI for those with access to a SkiErg.  Use the undefined rest feature on your monitor to keep both machines going without having to reset.  If you’re a complete badass (and in our book you are if you do this), switch the row and ski numbers so you ski more than you row.

Row                          Ski

1000m                     1000m

1200m                      800m

1400m                      600m

1600m                      400m

1800m                      200m

 

Which one did you try?  Let us know what you thought in the comments, or if you have a question about endurance rowing, in general, let us know!

 

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