Three Workout Challenges to Attempt This Month!
With last Friday marking the end of our ‘Motivation May Free 1-Month Program’ (still available here) it only seemed right to kick off June with a challenge!
Whether May was your first month of rowing, or you having been on the C2 for years, we’ve put together three challenge workouts to test your ability and set a benchmark for progress over the winter!
The below challenges are designed for beginner, intermediate and advanced experience levels which approximately translate to:
Beginner: approximately 1 month of rowing experience. If you are just starting out, try our free 1-month program first!
Intermediate: You row regularly, approximately 2-4 times per week.
Advanced: You row even more often, 4+ times per week.
Select your category and give it a go! If you find it too easy try the next level up!
Note- SPM stands for 'Strokes Per Min'
Beginner
10mins easy warm-up (Stop and stretch at 5min optional)
Set up your monitor for four intervals of: 1 x 250m, 2 x 500m, 1 x 250m
Select 2mins rest between each interval.
250m @32 SPM, take note of your average 500m split at the end of the interval
500m @30 SPM, try to stay within 2 splits of your 250m pace (e.g. 1.55-1.57)
500m @30 SPM, try to repeat the 500m split of your previous 500m interval
250m @32 SPM, try to repeat the 500m split of your first 250m interval
10mins easy warm-down
(Be sure to record your interval splits in Erg Data, Log Card, USB or Log Book)
Still feeling incredible? Try the next level up!
Intermediate
10mins easy warm-up (Stop and stretch at 5min optional)
Set up your monitor for three intervals of: 1 x 500m, 1 x 750m, 1 x 1000m.
Select 2mins rest between each interval.
500m @30 SPM, take note of your average 500m split at the end of the interval
750m @32 SPM, try to achieve the same average 500m split as your 500m interval
500m @Open Rate, try to achieve the same average 500m split as the 500m & 750m intervals
10mins easy warm-down
(Be sure to record your interval splits in Erg Data, Log Card, USB or Log Book)
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Advanced
10mins easy warm-up
Stretch and refresh (2-5mins)
Set up your monitor for four intervals of 1 x 500m, 1 x 1000, 2 x 250m
Select 1min rest between each interval.
1 x 500m @open rate, fast-paced but no sprint at the end (take note your average 500m split at the end)
1 x 1000m @open rate, try to stay between 2 splits of your 500m average from the previous interval
2 x 250m @open rate, try to stay 2 splits under(faster) your 500m average split.
Take 5mins recovery and repeat the intervals- try to maintain the pace you set in the first set!
10-15mins easy warm down
(Be sure to record your interval splits in Erg Data, Log Card, USB or Log Book)