Workout Description

Why This Workout Is Medium

While the row and run distances create moderate cardiovascular demand, the 3-minute rest between rounds prevents significant fatigue accumulation. The movements don't interfere with each other, and the total work volume is manageable. Average athletes can maintain consistent pacing across rounds, typically completing in 18-22 minutes including rest. The structured rest periods make this more approachable than continuous work formats.

Benchmark Times for Boat Race

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-17:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High-intensity cardio intervals with rowing and running test aerobic capacity. The 3-minute rest allows partial but not complete recovery between rounds.
• Stamina (7/10): Sustained output required for both rowing and running segments, though rest periods prevent complete muscular endurance exhaustion.
• Speed (7/10): Fast transitions and maintaining high-intensity pace during both rowing and running segments is crucial for good times.
• Power (4/10): Moderate power output needed for rowing drive phase and running stride, but not maximal explosive efforts.
• Flexibility (3/10): Basic mobility needed for rowing catch position and running mechanics. No extreme ranges of motion required.
• Strength (2/10): Minimal strength requirements beyond basic rowing power and running mechanics. No heavy lifting or resistance training elements.

Movements

• Row
• Run

Scaling Options

Reduce row distance to 400m or 300m. Substitute run with 200m run, 400m walk, or bike/ski erg equivalent (600m). For newer athletes, extend rest period to 4 minutes. For deconditioned athletes, consider 2 rounds instead of 3. Alternative: 3 rounds of (400m row + 200m run) with 2min rest.

Scaling Explanation

Scale if unable to maintain consistent pace across rounds (>20sec variance) or if recovery heart rate stays above 85% max during rest. Target completion time is 4-5 minutes per round of work. Priority is maintaining intensity while allowing sufficient recovery to execute subsequent rounds with good form. Scale to keep total workout time under 25 minutes including rest periods.

Intended Stimulus

Moderate-intensity interval workout targeting lactate threshold development. Primary energy system is glycolytic with oxidative recovery during rest periods. Time domain is 15-20 minutes total with work intervals of 4-5 minutes. The 3-minute rest allows for incomplete recovery, testing mental and physical resilience across rounds.

Coach Insight

Pace the row and run consistently across all rounds - aim for 2:00-2:10/500m row pace and 80-85% effort on runs. Don't sprint first round. Keep transition times under 15 seconds. On the rower, focus on powerful leg drive and maintain 24-26 strokes per minute. Use rest periods fully but stay moving with walk or light stretch. Track split times to maintain consistency.

Benchmark Notes

This workout is similar to Helen (3 rounds of 400m run + other work) but with 500m row instead of KB swings and pull-ups. Let's break it down: 500m Row (fresh): - Elite: 85-95s - Intermediate: 100-110s - Beginner: 120-140s 400m Run (after row): - Elite: 80-90s - Intermediate: 95-105s - Beginner: 115-135s Transitions: 10-15s per round Rest periods: 180s fixed between rounds Round progression with fatigue: Round 1: Row 90s + Run 85s + Trans 10s = 185s Round 2: Row 95s + Run 90s + Trans 10s = 195s Round 3: Row 100s + Run 95s + Trans 10s = 205s Total work time: 585s + 360s rest = 945s for elite Using Helen as anchor (L10 M/F = 450-510s/510-570s for much more work), we scale up ~70% due to: - Longer monostructural pieces (500m vs 400m) - Fixed rest periods adding 360s - Less skill/strength elements (no KB/pull-ups) Final targets: L10 (Elite): < 780s (13:00) L5 (Intermediate): 1020s (17:00) L1 (Beginner): 1380s (23:00)

Modality Profile

Both movements (Row and Run) are pure monostructural cardio activities, making this workout 100% monostructural with no gymnastics or weightlifting components