Johnnys fit ohana reports and opinions are for information only and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.
JAN 19
5000m with rate changes every 1000m: 2224262824
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
JAN 17
10 x 500m / 2 min easy
Row ten 500 meter pieces. Row for two minutes at light pressure between each 500.
JAN 15
2 x 4000m / 6 min easy
Row two 4000 meter pieces. Row for six minutes at light pressure between each piece.
JAN 9
2 x 6000m rate increase 2428 / 4 min easy
Row two 6000 meter pieces. In each piece the first 3000m @ 24 spm. Then 2000m @ 26 spm and 1000m @ 28. Row for four minutes at light pressure during the rest period.
JAN 7
Stroke pyramid: 10/20/30/40/50/40/30/20/10
Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 4040. 5050. 4040. 3030. 2020. 1010.
JAN 4 2021
5 x 500m / 2 min easy
Row five 500 meter pieces. Row for two minutes at light pressure between each 500.
DEC 3O
1000 meter time trial
Row a 1000 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.
DEC 27
HighIntensity Interval Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.
DEC 25
40 minutes with rate change 2224
Row a 40minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on.
DEC 20
8 x 500m / 1 min easy
Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
DEC 17
60 minutes with rate changes every 5 minutes: 2224262422
Row a 60minute 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.
DEC 14
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Preset the monitor for 22 minutes. Row five intervals in a pyramid of 23432 minutes, with two minutes of rest between each piece.
DEC 11
6 x 1000m / 2 min easy
Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.
DEC 9
4 x 10 min / 2 min easy
Row four 10 minute pieces. Row for two minutes at light pressure between each piece.
DEC 5
2 x 10 min short intervals
Preset the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds of fast rowing and 20 seconds of easy rowing. During the rest, time continues rowing at light pressure.
DEC 3
4 x 750m / 1 min easy
Row four 750 meter pieces. Row for one minute at light pressure between each 750.
NOV 30
5000m with rate changes every 1000m: 2824202428
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.
NOV 28
6 x 2000m rate change 2224 / 2 min easy
Row six 2000 meter pieces. In each piece, change the rate every 500m. The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period
NOV 24
15 minutes with a rate increase
Row a single 15minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.
NOV 22
10,000m with rate changes every 2000m: 2624222426
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 26 spm, 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, and 2000 meters @ 26 spm
NOV 16
5000m with rate changes every 1000m: 2224262824
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
NOV 13
5 x 10 min / 2 min easy
Row five 10 minute pieces. Row for two minutes at light pressure between each piece.
NOV 9
3 x 1000m / 1 min easy
Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.
NOV 6
6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.
NOV 1
60minute time trial
Row a 60minute 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.
OCT 28
6 x 20 sec highintensity intervals
Set your monitor for time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes.
OCT 25
6000meter time trial
Row a 6000meter 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.
OCT 18
2 x 2000m @ 26 spm plus bursts / 4 min easy
Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period
OCT 16
4 x 750m / 2 min easy
Row four 750 meter pieces. Row for two minutes at light pressure between each 750.
OCT 11
6 x 1000m / 2 min easy
Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000
OCT 9
6 x 2000m rate increase 2026 / 2 min easy
Row six 2000 meter pieces. In each piece, the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.
OCT 3
3 x 750m / 2 min easy
Row three 750 meter pieces. Row for two minutes at light pressure between each 750.
SEPT 30
10,000m with rate changes every 2000m: 2422242624
Row a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, and 2000 meters @ 24 spm
SEPT 25
3 x 5000m with rate changes every 1000m: 2224262422 / 3 min easy
Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.
SEPT 22
4 x 3 min / 2 min easy
Row four 3 minute pieces. Row for two minutes at light pressure between each piece.
SEPT 20
10,000meter time trial
Row a 10,000meter 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.
SEPT 14
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy
Row five intervals in a pyramid of 1234321 minutes, with one minute of rest between each piece.
SEPT 11
3 x 15 min with rate increase / 3 min easy
Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period
SEP 8
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
SEP 1
21 minutes with a rate increase
Row a single 21minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30
AUG 28
3 x 6000m / 4 min easy
Row three 6000 meter pieces. Row for four minutes at light pressure between each piece.
AUG 24
10,000m with rate changes every 2000m: 2224262422
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 24 spm, and 2000 meters @ 22 spm.
AUG 20
HighIntensity Interval Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.
AUG 16
8 x 2 min @ 28 spm / 1 min easy
Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.
AUG 7
2 x 12 min / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.
AUG 1
10,000m with rate changes every 2000m: 2422242624
Row a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, and 2000 meters @ 24 spm.
JULY 26
3 x 1500m / 2 min easy
Row three 1500 meter pieces. Row for two minutes at light pressure between each 1500.
JULY 22
2 x 6000m rate increase 2428 / 4 min easy
Row two 6000 meter pieces. In each piece, the first 3000m @ 24 spm. Then 2000m @ 26 spm and 1000m @ 28. Row for four minutes at light pressure during the rest period.
July 19
4 x 3 min / 2 min easy
Row four 3 minute pieces. Row for two minutes at light pressure between each piece.
JULY 17
3 x 15 min with rate increase / 3 min easy
Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.
JULY 12
3 x 2000m rate increase / 4 min easy
Row three 2000 meter pieces. In each piece, the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
JULY 6
3 x 1000m / 3 min easy
Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000.
July 4
4 x 3 min / 1 min easy
Row four 3 minute pieces. Row for one minute at light pressure between each piece.
JULY 1
5000m with rate changes every 1000m: 2426282624
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm
JUNE 27
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
June 20
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
JUNE 18
1000 meter time trial
Row a 1000 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
June 15
20 x 30 sec / 30 sec easy
Row twenty 30 second allout bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strengthbuilding component to the workout.
JUNE 12
3 x 5000m / 2 min easy
Row three 5000 meter pieces. Row for two minutes at light pressure between each piece.
JUNE 3
3 x 5000m with rate changes every 1000m: 2224262422 / 3 min easy
Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.
JUNE 1
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Preset the monitor for 22 minutes. Row five intervals in a pyramid of 23432 minutes, with two minutes of rest between each piece.
MAY 30
5000m with rate changes every 1000m: 2226222622
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm
MAY 25
2 x 10 min short intervals
Preset the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds of fast rowing and 20 seconds of easy rowing. During the rest, time continues rowing at light pressure.
MAY 21
4 x 1500m / 1 min easy
Row four 1500 meter pieces. Row for one minute at light pressure between each 1500.
MAY 18
3 x 5000m with rate changes every 1000m: 2422242624 / 3 min easy
Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm. Row for two minutes at light pressure between each piece.
MAY 15
3 x 10 min / 4 min easy
Row three 10 minute pieces. Row for four minutes at light pressure between each piece.
MAY 11
3 x 3000m / 2 min easy
Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.
MAY 7
5 x 6 min / 1 min easy
Row five 6 minute pieces. Row for one minute at light pressure between each piece.
MAY 4
6 x 500m / 2 min easy
Row six 500 meter pieces. Row for two minutes at light pressure between each 500.
May 1 Friday
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
APRIL 28
5000m with rate changes every 1000m: 2426282624
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm
APRIL 26
6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.
APRIL 23
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
APRIL 20
5000m with rate changes every 1000m: 2522252825
Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm
APRIL 17
2 x 20 min / 5 min easy
Row two 20 minute pieces. Row for five minutes at light pressure between each piece
APRIL 15
6 x 20sec highintensity intervals
Set your monitor for time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes.
APRIL 13
40 minutes
Row a single 40minute piece. Aim for a consistent pace throughout.
APRIL 11
HighIntensity Interval Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner
APRIL 8
4 x 12 min with a level change
Preset the monitor for a work time of 12:00 and a rest time of 4:00. Let your stroke rate vary as follows per interval: First interval: 5 minutes @20, 1 minute @24, 5 minutes @22, 1 minute @26 Second interval: 4 minutes @20, 2 minutes @24, 4 minutes @22, 2 minutes @26 Third interval: 3 minutes @20, 3 minutes @24, 3 minutes @22, 3 minutes @26 Fourth interval: 2 minutes @20, 4 minutes @24, 2 minutes @22, 4 minutes @26. During the rest, time continues rowing at light pressure.
April 6
12 x 250m / 45 sec easy
Preset a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.
APRIL 5
2 x 2000m @ 26 spm plus bursts / 4 min easy
Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.
APRIL 2
2000m, 1500m, 1000m, 500m / 3 min easy
Row four intervals of 2000m, 1500m, 1000m and 500m, with three minutes of rest in between each piece
MARCH 31
2 x 6000m rate increase 2428 / 4 min easy
Row two 6000 meter pieces. In each piece, the first 3000m @ 24 spm. Then 2000m @ 26 spm and 1000m @ 28. Row for four minutes at light pressure during the rest period.
MARCH 30
20 minutes with bursts
Row a single 20minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.
MARCH 27
5000m with rate changes every 1000m: 2226222622
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm
March 26
3 x 750m / 3 min easy
Row three 750 meter pieces. Row for three minutes at light pressure between each 750.
MARCH 24
20 x 20 sec / 40 sec easy
Row twenty 20 second allout bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strengthbuilding component to the workout.
MARCH 22
6 x 2000m rate change 2426 / 2 min easy
Row six 2000 meter pieces. In each piece, change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period
MARCH 20
5 x 3000m / 3 min easy
Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.
MARCH 18
60minute time trial
Row a 60minute 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.
MARCH 11
6 x 5 min / 2 min easy
Row six 5 minute pieces. Row for two minutes at light pressure between each piece.
MARCH 8
10,000m with rate changes every 2000m: 2224262824
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm
MARCH 4
6 x 10 min / 2 min easy
Row six 10 minute pieces. Row for two minutes at light pressure between each piece.
FEB 29
4 x 6 min / 2 min easy
Row four 6 minute pieces. Row for two minutes at light pressure between each piece.
FEB 22
2 x 6000m rate increase 2226 / 4 min easy
Row two 6000 meter pieces. In each piece, the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period.
FEB 20
5 x 6 min / 2 min easy
Row five 6 minute pieces. Row for two minutes at light pressure between each piece.
FEB 15
3 x 4000m rate change 2224 / 5 min easy
Row three 4000 meter pieces. In each piece, change the rate every 1000m. The first 1000m @ 22 spm. Then 1000m @ 24 spm. 1000m @ 22 and 1000m @ 24. Row for five minutes at light pressure during the rest period.
FEB 9
3 x 4000m rate change 2426 / 5 min easy
Row three 4000 meter pieces. In each piece, change the rate every 1000m. Row the first 1000m @ 24 spm. Then 1000m @ 26 spm. 1000m @ 24 and 1000m @ 26. Row for five minutes at light pressure during the rest period.
FEB 4
4 x 1000m / 2 min easy
Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
JAN 30
6 x 1000m / 1 min easy
Row six 1000 meter pieces. Row for one minute at light pressure between each 1000.
JAN 23
3 x 750m / 1 min easy
Row three 750 meter pieces. Row for one minute at light pressure between each 750
JAN 16
2 x 10 min short intervals
Preset the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds of fast rowing and 20 seconds of easy rowing. During the rest, time continues rowing at light pressure.
JAN 9
2 x 30 min / 2 min easy
Row two 30 minute pieces. Row for two minutes at light pressure between each piece
JAN 5
2 x 15 min @ 26 spm / 4 min easy
Row two 15 minute pieces @ 26 spm. Row for four minutes at light pressure during the rest period.
JANUARY 1, 2020Indoor Rowing Workout 



4 x 500m / 2 min easyRow four 500 meter pieces. Row for two minutes at light pressure between each 500. 
DEC 30 LAST WORKOUT FOR 2019
6 x 2000m rate increase 2026 / 2 min easy
Row six 2000 meter pieces. In each piece, the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.
DEC 26
2 x 20 min / 5 min easy
Row two 20 minute pieces. Row for five minutes at light pressure between each piece.
Today I Rowed 10.000 METER & 100 PULL UPS
DEC 16
3 x 5000m with rate changes every 1000m: 2224262422 / 3 min easy
Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece
DEC 11
2 x 12 min / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.
DEC 6
3 x 6 min with Level Change
Preset the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes @24, 1 minute @22, 2 minute @26. During the rest, time continue rowing at light pressure
DEC 3
20 x 30 sec / 30 sec easy
Row twenty 30 second allout bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strengthbuilding component to the workout.
NOV 30
2 x 8000m / 5 min easyRow two 8000 meter pieces. Row for five minutes at light pressure between each piece. 
NOV 25
60minute time trial
Row a 60minute 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.
NOV 24
4 x 5000m / 3 min easy
Row four 5000 meter pieces. Row for three minutes at light pressure between each piece.
NOV 18
5000m with rate changes every 1000m: 2226222622
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.
Nov 15
6 x 2 min / 1 min easy
Row six 2 minute pieces. Row for one minute at light pressure between each piece.
NOV 13
5000m with rate changes every 1000m: 2624222426
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.
NOV 6
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
NOV 4
5 x 750m / 2 min easy
Row five 750 meter pieces. Row for two minutes at light pressure between each 750.
NOV 1
4 x 3 min / 2 min easy
Row four 3 minute pieces. Row for two minutes at light pressure between each piece.
Indoor Rowing For Bone Health By Andrew Hamilton BSc Hons MRSC
Indoor rowing is deservedly regarded as a superb method of building cardiovascular fitness and allround muscular endurance, which is great news for anybody wishing to get and stay fit. However, as we become an increasingly ageing population, it’s more important than ever that the exercise we do confers us with health and fitness benefits. The bad news is that modern Western societies face an unprecedented epidemic of osteoporosis, a bone disease that wreaks havoc in the lives of those it affects. The good news is that new research demonstrates that indoor rowing could be the perfect way to maintain bone health. Andrew Hamilton explains…
WHAT IS OSTEOPOROSIS?
Osteoporosis is a disease that affects mainly (but not exclusively) older people in which bones gradually become more fragile and likely to break. These broken bones are also known as fractures and typically occur in the hip, spine, and wrist. Osteoporosis is often known as the ‘silent crippler’ because it often progresses painlessly and unnoticed until a bone actually breaks. Although any bone can be affected, fractures of the hip and spine are particularly problematic because they can produce several longterm complications, including loss of ability to walk and permanent disability, loss of height, severe back pain, deformity and even death.
HOW DOES OSTEOPOROSIS AFFECT BONES?
The term ‘osteoporosis’ quite literally means ‘porous bones.’ Contrary to popular belief, bone is not ‘dead’ or ‘inert’ material. It is alive and constantly changing. Old, wornout bone is broken down by osteoclasts and replaced by bonebuilding cells, called osteoblasts. This process of constant renewal is called bone turnover. Although the precise mechanisms are poorly understood, osteoporosis affects this renewal process; the hallmark of osteoporosis is a reduction in skeletal mass caused by an imbalance between bone resorption and bone formation. This results in reduced bone mineral density (BMD).
If you were to look at the interior of your bones under a microscope (see below), you would see that they are comprised of a thick outer shell and a strong inner ‘meshlike structure,’ which is filled with collagen (protein), calcium salts and other minerals. This mesh structure looks like a honeycomb, with blood vessels and bone marrow in the spaces between the actual bony structure. Osteoporosis occurs when these spaces become bigger, making the structure fragile and liable to break easily. Unfortunately, once the bone has become ‘porous,’ the meshlike structure cannot be regenerated back to its original dense form (although it can be made stronger – more later).
Oct 29
2 x 20 min / 5 min easy
Row two 20 minute pieces. Row for five minutes at light pressure between each piece.
OCT 27
5000m with rate changes every 1000m: 2224262422
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row
1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm
OCT 24
Skeleton Crew Challenge
October 25–31
In honour of Halloween, we invite you to participate in the Skeleton Crew Challenge. It’s a great way to earn all that Halloween candy!
Row and/or ski at least 31,000 meters between October 25 and October 31 to get on the honour board and receive your certificate. Adaptive athletes and juniors aged 16 and under can also participate at the 10,000m level.
OCT 18
5000m with rate changes every 1000m: 2426282624
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows:
row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm,
1000 meters @ 26 spm, and 1000 meters @ 24 spm
oct14
6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.
OCT 10
Stroke pyramid: 10/20/30/40/50/40/30/20/10
Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 4040. 5050. 4040. 3030. 2020. 1010.
OCT 7
5000m with rate changes every 1000m: 2522252825
Row a 5000meter piece at a sustainable intensity, varying your stroke rate as follows:
row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm,
1000 meters @ 28 spm, and 1000 meters @ 25 spm
OCT 6
5 x 500m / 2 min easy
Row five 500 meter pieces. Row for two minutes at light pressure between each 500
OCT 2
1000 meter time trial
Row a 1000 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
SEPT 30
3 x 3 min / 2 min easy
Row three 3 minute pieces. Row for two minutes at light pressure between each piece.
SEPT 26
4 x 1000m / 2 min easy
Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
SEPT 24
12 x 250m / 45 sec easy
Preset a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces
SEPT 22
8 x 500m / 1 min easy
Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
SEPT 20
7 x 1min @ 26 spm / 30 sec easy
Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece
SEPT 19
40 minutes with rate change 222426
Row a 40minute piece at moderate intensity, changing stroke rate every two minutes
as follows: start at 22 spm, then 24 spm, then 26, 24, 22, 24 and so on
SEPT 16
SHORT
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
SEPT 9
4 x 10 min / 2 min easy
Row four 10 minute pieces. Row for two minutes at light pressure between each piece.
SEPT 5
4 x 750m / 1 min easy
Row four 750 meter pieces. Row for one minute at light pressure between each 750.
SEPT 4
AUG 30
6 x 2000m rate change 2224 / 2 min easy
Row six 2000 meter pieces. In each piece, change the rate every 500m.
The first 500m @ 22 spm. Then 500m @ 24 spm. 500m @ 22 and 500m @ 24. Row for two minutes at light pressure during the rest period.
AUG 28
3 x 4000m rate change 2224 / 5 min easy
Row three 4000 meter pieces. In each piece, change the rate every 1000m. The first 1000m @ 22 spm.
Then 1000m @ 24 spm. 1000m @ 22 and 1000m @ 24. Row for five minutes at light pressure during the rest period
AUG 18
40 minutes
Row a single 40minute piece. Aim for a consistent pace throughout.
AUG14
10 x 1 min / 1 min easy
Preset the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes.
AUG 9
4 x 2000m / 2 min easy
Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000.
AUG 4
5 x 3000m / 3 min easy
Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.
AUG 1
9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.
Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest between each piece except for 2 minutes of rest after the fifth interval.
JULY 29
2 x 40 min / 5 min easy
Row two 40 minute pieces. Row for five minutes at light pressure between each piece.
JULY 27
3 x 3 min / 2 min easy
Row three 3 minute pieces. Row for two minutes at light pressure between each piece
JULY 22
4 x 3000m / 4 min easy
Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.
July 20
2 x 2000m @ 26 spm plus bursts / 4 min easy
Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.
July 18
4 x 750m / 2 min easy
Row four 750 meter pieces. Row for two minutes at light pressure between each 750
JULY 13
SHORT
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Preset the monitor for 22 minutes. Row five intervals in a pyramid of 23432 minutes, with two minutes of rest between each piece.
July 10
5000m with rate changes every 1000m: 2226222622
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.
July 8
20 x 20 sec / 40 sec easy
Row twenty 20 second allout bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strengthbuilding component to the workout.
July 6
3 x 750m / 2 min easy
Row three 750 meter pieces. Row for two minutes at light pressure between each 750
July 1
500m time trial
Row a 500meter 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
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June 28
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
june27
5 x 750m / 2 min easy
Row five 750 meter pieces. Row for two minutes at light pressure between each 750.
june24
2345432 min pyramid / 2 min easy
Preset the monitor for 35 minutes. Row seven intervals in a pyramid of 2345432 minutes, with two minutes of rest between each piece. Two minutes hard, twolight, three hard, twolight, four hard and so on.
June 21
4 x 500m / 2 min easy
Row four 500 meter pieces. Row for two minutes at light pressure between each 500.
June 17
20 minutes
Row a single 20minute piece. Aim for a consistent pace throughout.
JUNE 12
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
JUNE 9
3 x 1000m / 1 min easy
Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.
June 6
6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.
June 1
2000 meter time trial
Row a 2000 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.
MAY 30
5000m with rate changes every 1000m: 2522252825
Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.
MAY 28
HighIntensity Interval Pyramid starting at 500 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner
MAY 26
1000 meter time trial
Row a 1000 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.
MAY 23
8 x 1000m / 1 min easy
Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.
MAY 16
3 x 3000m / 2 min easy
Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.
MAY 12
SHORT
3 x 5 min / 2 min easy
Row three 5 minute pieces. Row for two minutes at light pressure between each piece
MAY 6
20 x 20 sec / 40 sec easy
Row twenty 20 second allout bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strengthbuilding component to the workout.
MAY 3


4 x 12 min with a level changePreset the monitor for a work time of 12:00 and a rest time of 4:00. Let your stroke rate vary as follows per interval: First interval: 5 minutes @20, 1 minute @24, 5 minutes @22, 1 minute @26 Second interval: 4 minutes @20, 2 minutes @24, 4 minutes @22, 2 minutes @26 Third interval: 3 minutes @20, 3 minutes @24, 3 minutes @22, 3 minutes @26 Fourth interval: 2 minutes @20, 4 minutes @24, 2 minutes @22, 4 minutes @26. During the rest, time continues rowing at light pressure. 
APRIL 15
6 x 2000m rate change 2426 / 2 min easy
Row six 2000 meter pieces. In each piece, change the rate every
500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
APRIL 8
4 x 15 min with rate increase / 3 min easy
Row four 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.
APRIL 5
5 x 10 min with rate increase / 4 min easy
Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.
APRIL 1
60 minutes with rate changes every 5 minutes: 2224262422
Row a 60minute 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
MARCH 24
HighIntensity Interval Pyramid starting at 500 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Row the first 500m at a moderate pace, then 500m at an intense pace, then 400m moderate, then 400m intense, and so on down to 100 meters, then work your way back up to 500 meters in the same manner
MARCH 20
3 x 6 min with Level Change
Preset the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes @24, 1 minute @22, 2 minute @26. During the rest time continue rowing at light pressure
MARCH 13
5 x 1500m / 2 min easy
Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500.
March 8
12 x 1 min / 1 min easy
Preset the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly
intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
MARCH 4
The 2K Rowing Plan
Devised by Gym Jones coach, Pieter Vodden, this 2ksmashing strategy takes just 11 days to complete. Repeat the whole thing until your best reaches the ‘respectable’ time of 7min 30sec.
Day 1: Row for 30sec with 90sec recovery. Start by aiming to go 150m per 30sec period and increase that by 1m per round. Take it up as far as you can – 170 is the goal.
Day 2: Rest
Day 3: Row 10 x 500m with 1 min rest. Try and hold your intended 2K split time pace – so if you’re shooting for a 7min 2K, you need to hit 1min 45 sec. On the last round go all out.
Day 4: Rest
Day 5: Rest
Day 6: Warm up for ten minutes, and then row 1,000m as fast as possible.
Day 7: Rest
Day 8: Warm up for ten minutes, and then row 1,500m as fast as possible.
Day 9: Rest
Day 10: Rest
Day 11: Warm up for 20 minutes at a slow pace, with occasional power 10s – ten hard strokes at your target 2K pace. Then row 2,000m as fast as possible.
MARCH 4
3 x 4000m rate change 2426 / 5 min easy
Row three 4000 meter pieces. In each piece change the rate every 1000m. Row the first 1000m @ 24 spm.
Then 1000m @ 26 spm. 1000m @ 24 and 1000m @ 26. Row for five minutes at light pressure during the rest period
FEB 27
6 x 2 min / 1 min easy
Row six 2 minute pieces. Row for one minute at light pressure between each piece
FEB 24
500m time trial
Row a 500 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.
feb 20
5000m with rate changes every 1000m: 2824202428
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.
FEB 17
30 minute time trial
Row a 30 minute time trial, going for your personal best. After you’ve rowed, enter your result in the Online Ranking and see where you stand with others of your age, gender and weight class.
FEB 14
4 x 3 min / 2 min easy
Row four 3 minute pieces. Row for two minutes at light pressure between each piece.
FEB 9
5000m with rate changes every 1000m: 2224262422
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm
FEB 6
4 x 1000m / 1 min easy
Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.
FEB 1
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
JAN 27
6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.
JAN 25
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
AN 16
1000 meter time trial
Row a 1000 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
JAN 14
5 x 6 min / 1 min easy
Row five 6 minute pieces. Row for one minute at light pressure between each piece.
JAN 7
3 x 4000m rate change 2426 / 5 min easy
Row three 4000 meter pieces. In each piece change the rate every 1000m. Row the first 1000m @ 24 spm. Then 1000m @ 26 spm. 1000m @ 24 and 1000m @ 26. Row for five minutes at light pressure during the rest period.
JAN 3
3 x 1500m / 3 min easy
Row three 1500 meter pieces. Row for three minutes at light pressure between each 1500.
DEC 28
4 x 4000m / 3 min easy
Row four 4000 meter pieces. Row for three minutes at light pressure between each piece.
DEC 24
3 x 15 min with rate increase / 3 min easy
Row three 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period
DEC 16
5 x 2000m / 2 min easy
Row five 2000 meter pieces. Row for two minutes at light pressure between each 2000.
DEC 14
28 minutes with rate increase
Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, four @ 24, three @ 26, two @ 28 and one @ 30.
DEC 12
Row / 500m (Bike 1000m)
5 twohanded KB swings
5 singlehanded KB swings
5 twohanded upright rows
5 singlehanded upright rows
5 singlehanded cleans
5 singlehanded snatch
5 goblet squats
DEC 9
Stroke pyramid: 1,2,3…15…2,1 / 3 light
Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3
DEC 7
4 x 3000m / 4 min easy
Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.
DEC 5
5 x 1000m / 1 min easy
Row five 1000 meter pieces. Row for one minute at light pressure between each 1000.
NOV 30
10,000 meter time trial
Row a 10,000 meter time trial, going for your personal best.
NOV 28
4 x 1500m / 1 min easy
Row four 1500 meter pieces. Row for one minute at light pressure between each 1500.
NOV 25
6 x 2000m rate increase 2026 / 2 min easy
Row six 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.
NOV18
2 x 10,000m / 6 min easy
Row two 10,000 meter pieces. Row for six minutes at light pressure between each piece.
NOV 15
5 x 500m / 2 min easy
Row five 500 meter pieces. Row for two minutes at light pressure between each 500.
NOV 12
3 x 5000m with rate changes every 1000m: 2224262422 / 3 min easy
Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.
NOV 9
3 x 3 min / 2 min easy
Row three 3 minute pieces. Row for two minutes at light pressure between each piece
NOV 6
5 x 2000m rate change 2426 / 2 min easy
Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
NOV 3
12 x 250m / 45 sec easy
Preset a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.
OCT30
8 x 1000m / 2 min easy
Row eight 1000 meter pieces. Row for two minutes at light pressure between each 1000
OCT 29 GOOD WORKOUT NO REST TIME
ROW 1000 M 100 KB AROUND TO STALL
ROW 900 M 90 KB SWINGS
ROW 800 M. 80 PLANK JACKS
ROW 700 M. 70 BODY SQUATS
ROW 600M 60 KB SWINGS
ROW 500 M 50 M /CLIMBERS
ROW 400 M 40 PUSH UPS
ROW 300 M 30 LEG RAISE
ROW 200 20 KB GOBLET SQUATS
ROW 100 M 10 KB PULL UPS
OCT 25
6 x 2000m rate change 2426 / 2 min easy
Row six 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
OCT 21
20 x 20 sec / 40 sec easy
Row twenty 20 second allout bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strengthbuilding component to the workout.
OCT 17
Row/Push up Workout
Row 1,000 meters
20 handrelease pushups
Row 750 meters
30 handrelease pushups
Row 500 meters
40 handrelease pushups
Row 250 meters
50 handrelease pushups
OCT 13
3 x 6000m / 4 min easy
Row three 6000 meter pieces. Row for four minutes at light pressure between each piece.
OCT11
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
OCT 8 MONDAY
3 x 2000m / 3 min easy
Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000
OCT 4
500m Row
50 Situps
400m Row
40 Situps
300m Row
30 Situps
200m Row
20 Situps
100m Row
10 Situps
OCT 1
3 x 8 min / 4 min easy
Row three 8 minute pieces. Row for four minutes at light pressure between each piece.
SEPT 28
4 x 1000m / 1 min easy
Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.
SEPT24
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period
SEPT 21
5 x 5 min / 3 min easy
Row five 5 minute pieces. Row for three minutes at light pressure between each piece.
SEPT 19
The Damper and Drag of Olympian
By Concept2
Jul 30, 2018
Concept2 generally recommends a damper setting on the indoor rower between three and five. Damper Setting is not resistance. The damper controls the air flow into the flywheel. It affects the feel of the stroke, but does not directly determine the resistance—which is generated by the speed of the rotating flywheel. A setting of “10” is not “better” nor indicating strength or speed. In fact, we asked some of our favorite Olympians and coaches what damper setting they use and why. The answers and their reasoning, below, may surprise you.
The athletes we interviewed prefer to adjust their indoor rowers to a specific drag factor instead of a damper setting. The drag factor is recalculated on every rundown of the flywheel and takes local conditions into account. Indoor rowers adjusted to the same drag factors will feel similar, regardless of what damper setting is used to achieve that drag. It is important to note that the Performance Monitor selfcalibrates, so regardless of damper setting or changing conditions, your true effort is measured. Here’s how to Display Drag Factor on your Performance Monitor.
Eric Murray, New Zealand, 2012 and 2016 Olympic Champion, Men’s Pair
“When I used the Concept2 Indoor Rower, I always used a 130 drag. To be honest, that number just comes from the New Zealand program, and it was a standard when I first started looking to make the team as a junior. The 130 number would be what you would have to do a trial ergon. So it just became a norm for all the training and pieces and ultimately the 2000 meter pieces we did.
We played around at times with different dampers in training. We spent a lot of time doing it on ‘1’ and really feeling the flywheel’s speed. It teaches you to really be connected and not have too much slip around the front or miss the stroke’s speed. We did more of that than power strokes. Most of the power strokes we did were with bungees on the water.
So 130 was the magical number I did everything at. All my longdistance World Records I’ve got were at 130, and my 2k was at 130. It’s an interesting thought as to what people do around the world, and I would say it’s particular to people’s abilities and strengths and the ways they row the machine.”
What about a damper setting of 10?
“10 serves a purpose for the VERY strong blokes who can produce the power. It is impressive to watch them do that.”
What workouts (if any) have you done at a damper setting of 10?
“Only ‘power strokes’ like one minute on, one minute off, and changed the damper in between while we were paddling.”
Caryn Davies, USA, Twotime Olympic Champion, Women’s Eight
For your workout, what’s your damper setting?
“My drag factor is around 125, which usually works out to a damper setting around 4. I always use the drag factor and not the number on the damper to set up the machine because the damper setting varies a lot depending on how new the erg is and how to clean the cage.”
Why 125?
“Long ago, someone told me that drag 120 was appropriate for women—as I remember, it was the junior team coach. I did a lot of emerging back then, and it became what I’m used to and comfortable with. As I got bigger and stronger, I bumped it up a bit, but not much. Ultimately I don’t really think it matters what you use—within a reasonable range—as long as you’re consistent.”
What settings would you recommend for training and racing?
“I recommend using a damper setting that sets the drag around 120135 (depending on how big and strong the athlete is). That’s what I use for myself. 120135 is what I would call the ‘normal’ range for rowing. If you get too much outside that, either on the light or the heavy side, I think you’ll find you get diminishing returns and increased fatigue. But most of all, you should test using the same setting you train with because that’s what your muscles have adapted to.”
What about a damper setting of 10?
“Damper setting of 10 is a recipe for injury.”
What workouts have you done at a 10?
“I’ve done an on/off short interval workout at 10. I had to be very cognizant of the pickup so as not to hurt myself.”
Gevvie Stone, USA, Silver Medalist, 2016 Rio Olympics, Women’s Single
“I use the calculated drag more than the damper. I look for a drag of about 112 (though I’ll go up to 115 for low rate—capped pieces—24 and below) and adjust the damper to hit that 112 (which is usually around 3).”
What workouts have you done at a 10?
“None! That’s a recipe for injury. I have done plenty of workouts on ‘0’, which were required in college for athletes with any rib or back tenderness.”
Linda Muri, Coach at Rocket Science Rowing and US National Team Coach
For your workout, what’s your damper setting?
“115. It’s slightly lower than what I used as an athlete on the national team (19912000 US National Team Lightweight); mainly, though, I use this number now because I can’t make as big an impulse (as I used to) to keep the flywheel moving smoothly on each stroke. Even though I row a single, a slow boat with a slow pickup, I’m not trying to hammer the drive right after the catch. This setting feels similar to me.
I don’t change it regardless of my workouts the same way I also don’t change the rigging in my single for different workouts.”
As a coach, what damper and drag setting do you recommend?
“Depending on the strength and skill of my athletes, as well as the speed of their boat class, I might go as high as 120125. They might be better suited to a stronger pick up on the drive, which would lend itself to a higher drag setting.”
What workouts have you done at a 10?
“Only a particular power workout. Go max power for 10 strokes. Starting every 60 seconds, no matter how long the 10 strokes take, do 90% max watts for 10 strokes. When watts drop below 90% for two intervals, you’re done. Otherwise, continue for a total of 20 intervals. This is done with a drag factor set at 200 (or a damper setting of 10). Every stroke is a full slide. This would be like doing a bungee row on the water.” (Adapted from an Ed McNeely workout.)
“I do not do general workouts at a damper setting of 10.”
Todd Kennett, Cornell University, Spirit of ’57 Director of Rowing, Head Coach of Heavyweight Rowing
For your workout, what’s your damper setting?
“I use drag factor because most ergs get dirty, and the older they get, the dirtier they get, which means damper settings are not the same. The drag factor, from what I gather, is. So for 30 minutes or any long steadystate workout, I like 140. It’s enough resistance you have to work, but not so heavy that it becomes just a strong man contest. When I was younger, I loved heavy settings because I had the raw power to crank, which worked great. The older I get, I tend to let my cardio carry me more than my power.”
How do you use the drag factor in workouts?
“I have several workouts where I switch it up. For instance, I have a power workout where I put the vent all the way up to 10 and use the erg like a lifting machine. Vent 10, 20 stroke pieces as hard as I can pull with a low stroke rating. Yup, it hurts, but it’s a great power workout. For high stroke rating work, I put the vent real low and ‘tap it along,’ then add the juice later in a different practice. If I am recovering from an injury, I may also put the vent real low to change the load. I occasionally use the vent to make things harder or easier or work on my rowing pathway and speed. The vent makes the erg into a tool to work on different aspects of the stroke and race.”
SEPT 16
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
SEPT 13
5 x 3 min / 1 min easy
Row five 3 minute pieces. Row for one minute at light pressure between each piece.
SEPT 11
9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.
Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest between each piece except for 2 minutes of rest after the fifth interval.
SEPT 9
40 minutes with rate change 2224
Row a 40minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on
SEPT 7
500 M ROW
50 BODY SQUATS
400 M ROW
40 SIT UPS
ROW 300 M
30 PUSHUPS
ROW 200 M
20 ALT LEG LUNGES
ROW 100 M
10 BURPEES
SEPT 1
4 x 1000m / 2 min easy
Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
AUG 28
8 x 500m / 1 min easy
Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
AUG 23
5 x 2000m / 2 min easy
Row five 2000 meter pieces. Row for two minutes at light pressure between each 2000.
AUG 17
500 M ROW
50 BODY SQUATS
400 M ROW
40 SIT UPS
ROW 300 M
30 PUSHUPS
ROW 200 M
20 ALT LEG LUNGES
ROW 100 M
10 BURPEES
AUG 14
BATTLE ROPES & KB SWINGS
WORKOUT 8 MIN
TIME O:00 BATTLING ROPES 20 REPS
1:00 HEAVY TWO HAND KB SWINGS 20 REPS
2:00 BATTLING ROPES 20 REPS
3:00 HEAVY TWO HAND KB SWINGS 20 REPS
4:00 BATTLING ROPES 20 REPS
5:00 HEAVY TWO HAND KB SWINGS 20 REPS
6:00 BATTLING ROPES 20 REPS
7:00 HEAVY TWO HAND KB SWINGS 20 REPS
AUG 9
ROWING
1 AROW 200 M
1 B – KB SWINGS 15 REPS
2 A ROW 400 M
2 BONE KB PRESS 15 REPS
3 A ROW 800 M
3 B KB SWINGS 15 REPS
4 ROW 1000 M
REPEAT THIS 3 TIMES
AUG 7
ROW ROW YOUR KB
ROUND #1
ROW 1500 M
15 KB SWINGS
15 HIGH PULLS LH/RH
10 PLANK JACKS
15 KB SWINGS
ROUND #2
ROW 2000 M
15 KB SWINGS
15 KB PRESS
10 PUSHUPS
10 PLANK JACKS
15 KB SWINGS
ROUND #3
RWO 3000 M
15 KB SWINGS
15 SUMO HIGH PULL
20 KB TRICEPS PRESS
15 KB SWINGS
AUG 1
LONG
2 x 6000m rate increase 2226 / 4 min easy
Row two 6000 meter pieces. In each piece, the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period
JULY 28
ROWING
1 AROW 200 M
1 B – KB SWINGS 15 REPS
2 A ROW 400 M
2 BONE KB PRESS 15 REPS
3 A ROW 800 M
3 B KB SWINGS 15 REPS
4 ROW 1000 M
REPEAT THIS 3 TIMES
July 24
ROWING
1 AROW 200 M
1 B – KB SWINGS 15 REPS
2 A ROW 400 M
2 BONE KB PRESS 15 REPS
3 A ROW 800 M
3 B KB SWINGS 15 REPS
4 ROW 1000 M
REPEAT THIS 3 TIMES
JULY21
MEDIUM
6 x 3 min / 2 min easy
Row six 3 minute pieces. Row for two minutes at light pressure between each piece.
July 18
MEDIUM
12 x 500m / 2 min easy
Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500
JULY 16
MEDIUM
10,000m with rate changes every 2000m: 2224262824
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm.
July 13
LONG
5 x 10 min / 2 min easy
Row five 10 minute pieces. Row for two minutes at light pressure between each piece.
JULY 11
LONG
3 x 20 min / 2 min easy
Row three 20 minute pieces. Row for two minutes at light pressure between each piece.
July 9
MEDIUM
4 x 6 min / 2 min easy
Row four 6 minute pieces. Row for two minutes at light pressure between each piece.
JULY 6
SHORT
6 x 20sec highintensity intervals
Set your monitor for time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes
July 3
MEDIUM
4 x 2000m / 1 min easy
Row four 2000 meter pieces. Row for one minute at light pressure between each 2000.
July 1
SHORT
HighIntensity Interval Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.
June29
MEDIUM
5 x 6 min / 2 min easy
Row five 6 minute pieces. Row for two minutes at light pressure between each piece
June 29
SHORT
4 x 1000m / 2 min easy
Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
June 26
LONG
2 x 40 min / 5 min easy
Row two 40 minute pieces. Row for five minutes at light pressure between each piece
June25
MEDIUM
6 x 1000m / 2 min easy
Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.
JUNE 24
5 x 10 min with rate increase / 4 min easy
Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period
June 23
4 x 15 min / 4 min easy
Row four 15 minute pieces. Row for four minutes at light pressure between each piece
JUNE 19, 2018 Indoor Rowing Workout 5 x 750m / 1 min easy 
Row five 750 meter pieces. Row for one minute at light pressure between each 750.2 x 12 min / 6 min easy 
Row two 12 minute pieces. Row for six minutes at light pressure between each piece. 
60 minutes with rate changes every 5 minutes: 2224262422 Row a 60minute 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. 
June 11
3 x 750m / 2 min easy
Row three 750 meter pieces. Row for two minutes at light pressure between each 750
JUNE 10 
5000m with rate changes every 1000m: 2624222426Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm. 
MAY 27
500 METERS ROW
50 KB SWINGS
400 M ROW
40 KB SWINGS
300 M ROW
30 KB SWINGS
200 M ROW
20 KB SWINGS
100 M ROW
10 KB SWINGS
300 M ROW
30 KB SWINGS
200 M ROW
20KB SWINGS
What Does a Rowing Machine Do For Your Body?
“What does a rowing machine do for your body?”
Is this the thought that runs through your mind as you walk past one in the gym?
Each piece of equipment in a gym has a specific purpose for your body.
So you begin to go through each piece.
Free weights and weight machines are for strength training. Treadmills, ellipticals and bikes are for cardiovascular exercise.
But rowing machines? What is its purpose?
If you don’t know, you’re not alone! Apparently, most people are unaware of what it does for your body because I rarely see anyone in a health club using them.
Simply put – a rowing machine is your body’s best friend. They give your entire body a thorough workout inside and out (literally).
Here’s a shortlist of what a rowing machine does for your body:
A Rowing Machine Provides a FullBody Workout
One of the rowing machine’s claims to fame is that it’s fantastic to work out your whole body.
Your upper and lower body are required to complete a full rowing stroke. This is a good and bad thing depending on how you look at it.
It’s a good thing because you’ll be getting a solid workout that’s guaranteed to get you sweating.
It’s a “bad thing” because, unlike an elliptical, you can’t cheat! Meaning, on an elliptical you can let go of the handles to give your arms a rest but still “keep going.” On a rowing machine, you must use your entire body to complete a full stroke every time!
Okay, it’s not really a “bad thing”! It’s really a good thing since the rower forces you to give it your all, the whole time, without taking any shortcuts!
A rowing machine is one of the few machines on the market that truly works out your entire body.
Muscles Worked on Rowing Machine
The images below highlight the phases of a rowing motion and the muscles engaged during a single rowing stroke
The “Catch” Muscles worked: Erector Spinae, Gastrocnemius and Soleus, and Hamster
Start of The “Drive” Muscles worked: Erector Spinae, Rhomboids, Quadriceps, Gastrocnemius and Soleus, and Hamstrings
The “Drive” Muscles worked: Erector Spinae, Rectus Abdominus, Triceps, Rhomboids, Deltoids, Trapezius, Pectoralis Major, Wrist Extensors and Flexors, Quadriceps, Glutes, Hamstrings, and Gastrocnemius and Soleus.
WORKOUT [ GO TO WORKING VIDEOS ]
WARMUP 5 MIN DO FOLLOWING EXERCISES IN THE ORDER SHOWN
ROW 100 METERS
10 BODYWEIGHT SQUATS
ROW 200 METERS
10 BODYWEIGHT SQUATS
20 ALTERNATING REVERSE LUNGES
10 KNEELING BICEPS CURL TO OVERHEAD PRESS
DO 3 TOTAL ROUNDS RESTING WHEN NEEDED