MONITOR INSTRUCTIONS

• Select Workout > New Workout > Single Distance > Set Distance to 2000m

SCORES SUBMISSION - IMPORTANT

• Be sure to take a picture and use the finish time from the monitor of the distance in the score. Example: 00:07:42

Event 24.1A: 2000m For time

A 2k Row Time Trial is a standard rowing test over a distance of 2000 meters. This test is used to measure a rower's endurance, power, and technique. Here's an example of how you might structure a 2k Row Time Trial:

Preparation

1. Warm-Up:

   • Light Rowing: 10 minutes at a comfortable pace to get your muscles warmed up.

   • Dynamic Stretching: Focus on the legs, back, and shoulders.

   • Drills: 2-3 minutes of technique drills like legs-only, arms-only, and half-slide rowing.

2. Setting Up:

   • Erg Settings: Adjust the damper setting to your preference (commonly set between 3-5 for most rowers).

   • Monitor: Set the display to show distance (2000 meters).

The 2k Row

1. Start:

   • Begin rowing with a strong and powerful start to get the flywheel moving quickly.

   • Aim for a stroke rate of 30-35 strokes per minute.

2. Middle Section:

   • Settle into a steady pace that you can maintain for the majority of the distance. This is usually around 28-32 strokes per minute.

   • Focus on maintaining good technique: strong leg drive, a smooth transition through the body, and a powerful finish with the arms.

3. Finish:

   • In the last 500 meters, start to gradually increase your effort and stroke rate.

   • For the final 200 meters, go all out, maximizing your power and speed to finish strong.

Cool Down

1. Light Rowing: 5-10 minutes at a very easy pace to help your body recover.

2. Stretching: Static stretching for the major muscle groups used in rowing (legs, back, arms).

Example Time Targets

• Beginner: 8:00-9:00 minutes

• Intermediate: 7:00-8:00 minutes

• Advanced: 6:00-7:00 minutes

• Elite: Under 6:00 minutes

Example Split Times

• 500m Splits for a 7:00 2k Time: Aim for each 500m to be completed in around 1:45.

Tips for a Successful 2k Row

• Pacing: Start slightly conservatively to avoid burnout. It's better to have a little left for a strong finish than to start too fast and fade.

• Breathing: Maintain a steady and rhythmic breathing pattern to ensure oxygen flow to your muscles.

• Mental Focus: Stay focused on your technique and pace. Breaking the distance into smaller segments (e.g., each 500 meters) can make it more manageable.

This structure ensures you are well-prepared and can give your best effort during the 2k Row Time Trial.

MONITOR INSTRUCTIONS

• Main Screen > Select Workout > New Workout > Interval : Time > Set working interval at 14-minutes with no rest.

SCORES SUBMISSION - IMPORTANT

Be sure to take a picture of the monitor and use the finish time of the distance in the score. Follow the instructions below

• Main Screen > More Options > Memory > Select the last completed workout.

Event 1B: 14-Minute Max Distance Row

This event focuses on covering the maximum distance possible within a set time limit of 14 minutes. It tests your endurance and ability to maintain a consistent pace over a longer duration. Here’s how you can structure this event:

Preparation

1. Warm-Up:

   • Light Rowing: 4-8 minutes at a comfortable pace to get your muscles warmed up.

   • Dynamic Stretching: Focus on the legs, back, and shoulders.

   • Drills: 2-3 minutes of technique drills like legs-only, arms-only, and half-slide rowing.

2. Setting Up:

   • Erg Settings: Adjust the damper setting to your preference (commonly set between 3-5 for most rowers).

   • Monitor: Set the display to show time (14 minutes)

The 14-Minute Row

1. Start:

   • Begin rowing at a controlled pace to establish a steady rhythm. Avoid starting too fast to prevent early fatigue.

   • Aim for a stroke rate of around 24-28 strokes per minute initially.

2. Middle Section:

   • Maintain a steady and sustainable pace. Focus on efficiency and conserving energy for the entire duration.

   • Pay attention to your split times and try to keep them consistent.

3. Final Push:

   • In the last 3-4 minutes, start to gradually increase your effort and stroke rate.

   • For the final minute, go all out, maximizing your power and speed to cover as much distance as possible.

Cool Down

1. Light Rowing: 5-10 minutes at a very easy pace to help your body recover.

2. Stretching: Static stretching for the major muscle groups used in rowing (legs, back, arms).

Example Distance Targets

• Beginner: 2500-3000 meters

• Intermediate: 3000-3500 meters

• Advanced: 3500-4000 meters

• Elite: Over 4000 meters

Example Split Times

• Consistent Pacing: If you aim for a total distance of 3500 meters, your average split should be around 2:00 per 500 meters.

Tips for a Successful 14-Minute Max Distance Row

• Pacing: Start at a pace you can maintain for the majority of the 14 minutes. It’s better to have a bit left in the tank for a strong finish than to start too fast and slow down significantly.

• Breathing: Maintain a steady and rhythmic breathing pattern to ensure oxygen flow to your muscles.

• Mental Focus: Break the time into smaller segments (e.g., 2-minute intervals) to make it more manageable and stay focused on your technique and pacing.

This structure ensures you are well-prepared and can give your best effort during the 14-minute max distance row.

Event 24.2A: 500m Row Time Trial

A 500m Row Time Trial is a short, intense event that tests your power, speed, and anaerobic capacity. Here’s how you can structure this event:

MONITOR INSTRUCTIONS

• Select Workout > New Workout > Single Distance > Set Distance to 500m

SCORES SUBMISSION - IMPORTANT

• Be sure to take a picture and use the finish time from the monitor of the distance in the score. Example: 00:01:42

Preparation

1. Warm-Up:

   • Light Rowing: 5-8 minutes at a comfortable pace to get your muscles warmed up.

   • Dynamic Stretching: Focus on the legs, back, and shoulders.

   • Drills: 2-3 minutes of high-intensity bursts (5-10 strokes at 90% effort) to prepare your body for the sprint.

2. Setting Up:

   • Erg Settings: Adjust the damper setting to a higher level if you prefer (commonly set between 6-10 for a short sprint).

   • Monitor: Set the display to show distance (500 meters).

The 500m Row

1. Start:

   • Begin with a powerful and explosive start to quickly get the flywheel moving.

   • Aim for a high stroke rate of 35-40 strokes per minute.

2. Middle Section:

   • Maintain a high intensity and strong pace. Focus on powerful leg drive, efficient body swing, and strong arm pull.

   • Keep your stroke rate high and your technique clean.

3. Finish:

   • In the last 100 meters, give it everything you have left. Push as hard as you can to maximize your speed and power.

Cool Down

1. Light Rowing: 5-10 minutes at a very easy pace to help your body recover.

2. Stretching: Static stretching for the major muscle groups used in rowing (legs, back, arms).

Example Time Targets

• Beginner: 2:00-2:30 minutes

• Intermediate: 1:45-2:00 minutes

• Advanced: 1:30-1:45 minutes

• Elite: Under 1:30 minutes

Example Split Times

• Consistent Pacing: Aim for even pacing throughout the 500 meters, with your splits reflecting the overall target time.

Tips for a Successful 500m Row

• Pacing: Start fast but controlled to avoid burnout. It’s a short distance, so you’ll need to push hard from the beginning.

• Breathing: Focus on deep and quick breaths to supply your muscles with oxygen during the high-intensity effort.

• Mental Focus: Stay focused on your technique and power. Visualize a strong finish and push through any fatigue.

This structure ensures you are well-prepared and can give your best effort during the 500m Row Time Trial.

Event 24.2B: Max Reps in 3-Minutes On, 3-Minutes Off for 3 Rounds

This event tests your endurance, power, and recovery ability over multiple intervals. You'll perform as many repetitions as possible in 3 minutes, rest for 3 minutes, and repeat for a total of 3 rounds.

MONITOR INSTRUCTIONS

• Main Screen > Select Workout > New Workout > Interval : Time > Set Intervals with 3-minutes of work with 3-minute rest. **STOP after the 3rd working interval.**

SCORES SUBMISSION - IMPORTANT

Be sure to take a picture of the monitor and use the finish time of the distance in the score. Follow the instructions below

• Main Screen > More Options > Memory > Select the 3x3:00/3:00r workout > Take picture of the screen to submit verification of completed distance

Preparation

1. Warm-Up:

   • Light Rowing: 10 minutes at a comfortable pace to get your muscles warmed up.

   • Dynamic Stretching: Focus on the legs, back, and shoulders.

   • Drills: 2-3 minutes of short bursts (10-20 strokes at 80-90% effort) to prepare your body for the intervals.

2. Setting Up:

   • Erg Settings: Adjust the damper setting to your preference (commonly set between 3-5 for intervals).

   • Monitor: Set the display to show time (3 minutes).

The 3-Minute Intervals

1. Round 1:

   • Rowing: Start at a strong and steady pace to maximize your distance within the 3 minutes. Aim for a stroke rate of 28-32 strokes per minute.

   • Recovery: After the 3 minutes of rowing, rest for 3 minutes. Use this time to walk around, hydrate, and lightly stretch or foam roll.

2. Round 2:

   • Rowing: Begin with the same intensity, maintaining a strong pace. Focus on efficient strokes and consistent power.

   • Recovery: Rest for 3 minutes. Continue to stay loose and prepare mentally for the final round.

3. Round 3:

   • Rowing: Push yourself to maintain or exceed the previous rounds' performance. Increase your effort in the final minute if you have the energy.

   • Finish: After the final 3-minute interval, cool down properly.

Cool Down

1. Light Rowing: 5-10 minutes at a very easy pace to help your body recover.

2. Stretching: Static stretching for the major muscle groups used in rowing (legs, back, arms).

Example Distance Targets per Round

• Beginner: 600-700 meters per round

• Intermediate: 700-800 meters per round

• Advanced: 800-900 meters per round

• Elite: Over 900 meters per round

Example Split Times

• Consistent Pacing: Aim to maintain a consistent split time for each 500 meters, adjusting based on your overall distance goal for each 3-minute interval.

Tips for a Successful 3-Minute Max Reps Event

• Pacing: Start strong but maintain a pace you can sustain for each 3-minute interval. Aim for consistency across rounds.

• Recovery: Utilize the 3-minute rest periods effectively. Hydrate, stretch, and mentally prepare for the next round.

• Breathing: Maintain deep and rhythmic breathing during rowing intervals to maximize oxygen flow.

• Mental Focus: Stay focused on your technique and power output. Visualize completing each interval strongly.

This structure ensures you are well-prepared and can give your best effort during the 3-minute max reps event.

Event 24.3A: 10,024m Row

**** IMPORTANT: THIS IS 10,024 METERS!! **** (for validation purposes)

This weeks Distance workout is our long distance event - an edurance test that requires consistent pacing, efficient technique, and mental toughness. Here’s how you can structure this event:

MONITOR INSTRUCTIONS

• Select Workout > New Workout > Single Distance > Set Distance to 10,024m

SCORES SUBMISSION - IMPORTANT

• Be sure to take a picture and use the finish time from the monitor of the distance in the score. Example: 00:47:48

Preparation

1. Warm-Up:

   • Light Rowing: 10-15 minutes at a comfortable pace to get your muscles warmed up.

   • Dynamic Stretching: Focus on the legs, back, and shoulders.

   • Drills: 2-3 minutes of technique drills like legs-only, arms-only, and half-slide rowing to ensure good form.

2. Setting Up:

   • Erg Settings: Adjust the damper setting to your preference (commonly set between 3-5 for endurance pieces).

   • Monitor: Set the display to show distance (10,024 meters)

The 10,024m Row

1. Start:

   • Begin at a controlled pace to establish a steady rhythm. Avoid starting too fast to conserve energy for the entire distance.

   • Aim for a stroke rate of around 24-26 strokes per minute.

2. Middle Section:

   • Settle into a sustainable pace that you can maintain for the majority of the distance. Focus on efficiency and smooth, powerful strokes.

   • Break the distance into manageable segments (e.g., 2k intervals) to help with pacing and mental focus.

3. Final Push:

   • In the last 2k, gradually increase your effort and stroke rate if you have the energy.

   • For the final 500 meters, give it everything you have left, maximizing your power and speed to finish strong.

Cool Down

1. Light Rowing: 10 minutes at a very easy pace to help your body recover.

2. Stretching: Static stretching for the major muscle groups used in rowing (legs, back, arms).

Example Time Targets

• Beginner: 45-50 minutes

• Intermediate: 40-45 minutes

• Advanced: 35-40 minutes

• Elite: Under 35 minutes

Example Split Times

• Consistent Pacing: If you aim for a total time of 40 minutes, your average split should be around 2:00 per 500 meters.

Tips for a Successful 10,024m Row

• Pacing: Start at a pace you can maintain for the entire 10,024 meters. It’s better to have a bit left in the tank for a strong finish than to start too fast and slow down significantly.

• Breathing: Maintain a steady and rhythmic breathing pattern to ensure oxygen flow to your muscles.

• Nutrition and Hydration: Stay hydrated before and during the row. Consider having a small, easily digestible snack if needed for energy.

• Mental Focus: Break the distance into smaller segments to stay mentally engaged. Focus on maintaining good technique and steady pacing.

This structure ensures you are well-prepared and can give your best effort during the 10k Row.

Event 24.3B : Tabata Max Distance (8 Cycles of 20-Seconds On, 10-Seconds Off)

The Tabata Max Distance event is a high-intensity interval workout designed to test your sprinting power and recovery ability. The format consists of 8 cycles of 20 seconds of all-out effort followed by 10 seconds of rest.

MONITOR INSTRUCTIONS

• Main Screen > Select Workout > New Workout > Interval : Time > Set Intervals with 20-seconds of work with 10-seconds rest. **STOP after the 8th working interval.**

SCORES SUBMISSION - IMPORTANT

Be sure to take a picture of the monitor and use the finish time of the distance in the score. Follow the instructions below

• Main Screen > More Options > Memory > Select the 8x:20/:10r workout > Take picture of the screen to submit verification of completed distance

Preparation

1. Warm-Up:

   • Light Rowing: 10 minutes at a comfortable pace to get your muscles warmed up.

   • Dynamic Stretching: Focus on the legs, back, and shoulders.

   • Drills: 2-3 minutes of short bursts (10-20 strokes at 80-90% effort) to prepare your body for the high-intensity intervals.

2. Setting Up:

   • Erg Settings: Adjust the damper setting to a higher level if you prefer (commonly set between 6-10 for sprints).

   • Monitor: Set the display to show intervals (20 seconds work, 10 seconds rest).

The Tabata Intervals

1. Cycle 1-8:

   • 20 Seconds On: Row as hard and as fast as you can for 20 seconds. Aim for maximum power and high stroke rate (35-40 strokes per minute or higher).

   • 10 Seconds Off: Rest completely for 10 seconds. Allow yourself to recover as much as possible in this short time.

Cool Down

1. Light Rowing: 5-10 minutes at a very easy pace to help your body recover.

2. Stretching: Static stretching for the major muscle groups used in rowing (legs, back, arms).

Example Distance Targets per Cycle

• Beginner: 80-100 meters per cycle

• Intermediate: 100-120 meters per cycle

• Advanced: 120-140 meters per cycle

• Elite: Over 140 meters per cycle

Example Total Distance Targets

• Beginner: 640-800 meters

• Intermediate: 800-960 meters

• Advanced: 960-1120 meters

• Elite: Over 1120 meters

Tips for a Successful Tabata Max Distance

• Intensity: Each 20-second interval should be an all-out effort. Push as hard as you can to maximize distance.

• Recovery: Use the 10-second rest periods to catch your breath and prepare for the next interval. Focus on deep, quick breaths to maximize oxygen intake.

• Pacing: While each interval should be an all-out effort, try to maintain consistent performance across all 8 cycles.

• Mental Focus: Stay mentally engaged and push through the fatigue. Visualize completing each interval strongly and reaching your distance goals.

This structure ensures you are well-prepared and can give your best effort during the Tabata Max Distance event.