Rowing Workout of the Week: 12 x 500m row Pace: 1k pace + :10 split seconds Rest: 2:00 – 2:30 If your 500m pace is: < 2:00, rest = 2:00 2:00 – 2:15 = 2:15 2:15 – 2:30+ = 2:30 Check out some super sweet hints on how to kick ass on this workout HERE. Read more →
Category: Weekly Workouts
Rowing Workout of the Week, Feb 18
Rowing Workout of the Week: 500m Progression, Week 3 10 x 500m Row Pace: :10 (spilt seconds) slower than your 1k average Rest: 2:00 – 2:30 If you’re 500m pace is: < 2:00, rest = 2:00 2:00 – 2:15 = 2:15 2:15 – 2:30+ = 2:30 Check out a rundown of this workout HERE. Read more →
Rowing Workout Feb.11 – Prg. Week 2
Rowing Workout of the Week: 8 x 500m row Pace: 10 split seconds slower than your 1k pace Rest: 2:00 – 2:30 If your 500m pace is: < 2:00, rest = 2:00 2 -2:15, rest = 2:15 2:15 – 2:30+, rest = 2:30 For more info on this progression and what you should be focusing on this week, check out… Read more →
Rowing Workout of the Week: 500m Prg Wk 1
Rowing Workout of the Week 500m Progression, Week 1 6 x 500m row with 2 – 2:30 min rest. Pace: 10 split seconds slower than your 1k average split. Rest: If you’re 500m pace is below a 2:00 split: take 2:00 min rest. If It’s between 2:00 & 2:15: take 2:15 minutes rest. Check out a breakdown of this… Read more →
Rowing Workout of the Week: Jan 28
Rowing Workout of the Week: 1K for Time Check out this week’s blog post for a breakdown of how to approach this bad boy. Read more →
Rowing Workout of the Week, Jan 20
Rowing Workout of the Week: 15 Min Row for Meters. 15 minutes is a gross amount of time. True fact. It isn’t a sprint (definitely not a sprint) but it also isn’t as long as a 6k where you establish that super solid low rhythm. It’s somewhere in the middle. I like to break this piece down into at least… Read more →
Rowing Workout of the Week, Dec. 3
Oh Hey! In a very non-Maddie Berky move, I’m rocking an impulse travel excursion for the next three weeks. In a very, very non-Maddie Berky move, I’m not bringing my computer. Thus, so begins the 3 week hiatus from all things business. Because I don’t want to leave you all hanging in the rowing realm, this week’s workout is the… Read more →
Rowing Workout of the week, Nov 19
Oh Hey! Preemptive P.S. If you were experiencing issues with the site last week, good news: all is well! Yay! We’ve been doing a lot of short and fast work of late, and thus it felt timely to throw in something a little longer. Don’t worry, I won’t throw a 6k at you without warning, but 4k…that seems much more reasonable. We’ve… Read more →
Rowing Workout of the Week, Nov. 12
Oh Hey! It may seem like I’m just running out of rowing material since I’ve double up two workouts twice in a row. You may think that, but there’s a reason. And it’s not lack of options. And yes, it all comes down to stroke rating and the application of power. As most things do… One place where athletes tend to get hung… Read more →
Rowing Workout of the Week: Nov 5
And so the – I want to become extremely powerful and fluid and dynamic at all ratings – quest continues. But why should you become a champ at stroke rating you may ask…? Think of it like you would running: you don’t run every single workout at the exact same pace. You run your 400m different than your 800m which… Read more →