Your favourite workout

[lwtguy]

5x5 minutes with 5 minute rest. This is one of my favorite/ most hated workouts. It should be done at 2K + 3-4".

I kept saying I'd do that workout -- so simple yet effective. I haven't done your version (though I keep meaning to). I did the 1500 X 5 today (5') from the full PP, very similar. My time ends up being more like +5/6. That's a really, really effective AT workout but I hate it so much! I think an AT workout at least every 10 days or so will make you a better rower. I dread these but need to do more.

I think I can do these bit closer to my 2K than most people actually. I hit a point where the leg burn levels off I can just hammer away if I do it properly. It doesn't make it easier, it just stops getting worse! My 2K PR is 6:37 (1:39 pace) and right before I did that I did a 5x5 at a 1:42 pace. I think that was probably my best executed workout I've ever done.

[H2O]

Most effective: 1500 repeats close to 2K pace, long breaks (8mins).
For me 3 reps is a torture, regularly cave in on the third one (split += 1sec).
Often do only 2 (getting old).

Favorite: 3 x 10', 2 x 12' (8 mins break) about 5K pace.

[sharp_rower]

3x12', 3'r, @70% of your 2k watts. That's 1:58 pace for a 6:59 2k.

[mitchel674]

I really enjoy the 30, r20. I think that workout has helped me more than any other as a beginner. I've only got 600 strokes. I've got to focus on each one and really hone my technique. I've got plenty of time for each pull and a nice recovery.

[jamesg]

What is your favourite workout?

If pos two a day to choose among:

Erg 20 to 30 minutes.
Freestyle 1 to 1.5 km.
Scull 5 to 10 k in 20 to 40 stroke intervals.
Kayak 5-8k with ice cream or figs halfway.
Walk an hour, up and down, no steeper than 5%.
Bike 15 to 30 k (with coffee, strudel, figs, plums, apricots as to season), always first half climb 2-300m.

[Jesse]

I really enjoy the 30, r20. I think that workout has helped me more than any other as a beginner. I've only got 600 strokes. I've got to focus on each one and really hone my technique. I've got plenty of time for each pull and a nice recovery.

I find r20 very hard. Maybe because of my height? 170cm

Lately i've been doing this workout once a week:

2k @ 20spm at 2k pace + 16
1k @ 26spm at 1k pace + 8
2k @ 22spm at 2k pace + 6
1k @ 28spm at 2k pace + 6
2k @ 24spm at 2k pace + 12

3 min rest between each interval.

In the beginning i really struggled for managing under 25 strokes per minute. Especially 20 strokes per minute feels unatural, but the more i practice, the better it gets, i hope.

Half an hour with only 20 strokes per minute seems like a nightmare. Maybe i'll give it a go..

[jamesg]

Try keeping the Watt/Rating ratio constant, it's much easier than holding the Watts constant at all ratings..

[mitchel674]

I really enjoy the 30, r20. I think that workout has helped me more than any other as a beginner. I've only got 600 strokes. I've got to focus on each one and really hone my technique. I've got plenty of time for each pull and a nice recovery.

I find r20 very hard. Maybe because of my height? 170cm



Half an hour with only 20 strokes per minute seems like a nightmare. Maybe i'll give it a go..

Of course it's hard. That's what makes it so great!

[Dangerscouse]

R20 just needs to be practised over and over. Try and slow it down by one stroke per week or quicker if you like. Dropping from r25 to r20 will feel very strange. I still find r20 slightly hard and I usually end up at r21.

It's the horrible sessions that give you the most benefit as you're pushing out of your comfort zone. Progress never happens in that zone

[lancecampeau]

I like the 6 x 750m/r:3:00 @ 1:54 or better. Its a good "middle of the road" workout if your're over 40. Just hard enough, just long enough.

If you want something a bit more challenging, take the rest down to 2:00 or 1:00 min or push the pace to 1:52 or better... have fun!