Workout Description

Why This Workout Is Hard

A single, long monostructural effort with very low movement complexity but significant work volume. Using an expected finish around 44 minutes: density = (10,000 × 0.5) / 44 ≈ 113.6 → 80 points; complexity = 20; time domain (30+ min) = 75. Base score = 0.4×80 + 0.3×20 + 0.3×75 = 60.5. No modifiers apply. Final rating: Hard.

Benchmark Times for 10k Row

• Elite: <36:00
• Advanced: 38:00-40:00
• Intermediate: 42:00-44:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 10k row is a prolonged aerobic effort demanding steady respiration and heart rate control for 40–60 minutes. It primarily trains cardiovascular capacity and oxidative energy systems with minimal technical interference.
• Stamina (7/10): Thousands of repeated strokes tax muscular endurance in legs, posterior chain, and lats. Athletes must sustain consistent force output and posture without fading or accumulating excessive local fatigue.
• Speed (4/10): This is not a sprint; stroke rate and split consistency matter more than rapid cycling. Athletes should hold a controlled cadence and avoid pace spikes that lead to early fatigue.
• Power (3/10): Each stroke includes a powerful leg drive, but sustained output favors economy over explosiveness. Short sprints at the start or finish may involve higher power but are brief.
• Strength (2/10): No maximal loads are used; strength demands are limited to moderate pulling force each stroke. The emphasis is on repeatability rather than peak force production.
• Flexibility (1/10): Only basic ranges are required: hip and knee flexion, ankle dorsiflexion, and a comfortable overhead reach. No extreme mobility or end-range positions are involved.

Scaling Options

Scale to: 6000–8000 m Row • 30–40 min time cap, record max meters • 12–15 km Bike Erg or 8–10 km Ski Erg

Scaling Explanation

These options keep the long, steady aerobic stimulus while adjusting duration or modality to match experience, pacing ability, and available equipment.

Intended Stimulus

Steady cardio with controlled breathing and a sustainable pace. You should feel challenged but in control for most of the piece, with the ability to gradually negative-split and finish strong in the last 2,000 meters without blowing up early.

Coach Insight

Pace by 500 m splits. Start 2–3 seconds slower than target for the first 2k, settle into your sustainable split, then aim to negative-split the final 3k. The one tip: long, powerful strokes at 22–26 spm early. Let the legs drive; keep the chain level and finish clean. Avoid going out hot, cranking the damper too high, slouching, or yanking with the arms. Breathe every stroke and sit tall.

Benchmark Notes

Use these nine tiers to estimate finish times from beginner to elite. Newer athletes may take 50–60 minutes, while advanced athletes target sub-42 and elites sub-38. Pace by 500 m splits and aim for even or slight negative splits.

Modality Profile

This workout is purely monostructural: one continuous bout on the rower with no gymnastics or external loading. All training time is spent in cyclical cardio, emphasizing aerobic endurance, pacing, and efficient stroke mechanics.

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