10,000 meter time trial
Row a 10,000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.
3 x 3000m / 2 min easy
Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.
20 minutes with bursts
Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.
2 x 4000m rate increase / 4 min easy
Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.
60 minutes with rate changes every 5 minutes: 22-24-26-24-22
Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.
4 x 1000m / 1 min easy
Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.
21 minutes with rate increase
Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.
Last week, US National Team member Brooke Mooney broke the previous 2k rowing indoor world record by 1.5 seconds. She is now the fastest known woman on the RowErg for 2000 meters.