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)
 

Follow rowing_memes on Instagram for more posts like this image

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)

How did it go? Let us know in the comments below!

Record your score and aim to repeat the same workout in one month’s time
to see how much you can improve!

Looking to take your rowing to the next level?

Keep the training going at home with our home hire and sales options!