Category: Weekly Workouts

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 →

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 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 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: 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: 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 →

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 →

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 →