Workout Description

Why This Workout Is Medium

Two miles of running and a 2k row is a straightforward aerobic test with no complex skills or heavy loading. The challenge is managing 20–40 minutes of sustained effort while pacing correctly to avoid a late collapse. It’s taxing but accessible to most athletes with basic endurance, making it solidly medium difficulty.

Benchmark Times for Jerry

• Elite: <19:00
• Advanced: 22:00-25:00
• Intermediate: 28:00-31:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): Pure aerobic test with continuous running and rowing. Success depends on cardiorespiratory capacity, pacing, and maintaining steady heart rate for 20–40 minutes without significant technical limiters.
• Stamina (6/10): Lower-body and posterior chain must sustain repetitive contractions over thousands of cyclical reps. Fatigue accumulates, especially on the second run, requiring durable muscular endurance.
• Speed (5/10): Transitions are minimal. Speed is expressed as sustainable pace and small negative splits rather than fast cycle rates or rapid movement changes.
• Power (2/10): Little need for explosive output. A brief sprint finish is possible, but the workout rewards steady pacing over peak power.
• Flexibility (2/10): Basic ranges only: running stride and rowing positions. Limited mobility demands beyond comfortable hip and ankle range and a neutral spine on the rower.
• Strength (1/10): No external load or maximal force demands. Strength is not limiting; even deconditioned athletes can move at reduced paces.

Movements

• Run
• Row

Scaling Options

Scale to: 800 m Run – 1500 m Row – 800 m Run • 1200 m Run – 1600 m Row – 1200 m Run • Replace both runs with BikeErg 2000 m each (keep Row 2000 m) for low-impact option

Scaling Explanation

Distance reductions and modality substitutions preserve the aerobic stimulus and pacing practice while matching the intended time domain and impact tolerance.

Intended Stimulus

Steady cardio with smart pacing. The first mile should feel controlled, the 2k row held at a strong but sustainable split, and the final mile finished with a slight negative split. Breathing should be rhythmic, legs will accumulate fatigue, but you should still be able to push the last 800 meters.

Coach Insight

Open conservatively, settle into a strong but sustainable 2k split, then attack the final mile with a modest negative split. The one tip: Pace the first mile. If you feel great at 800m, you’re doing it right. Avoid blasting the opener, setting the damper too high, or rowing with sloppy posture. Smooth strokes and quick transitions matter.

Benchmark Notes

Times range from beginners who may need 40–50 minutes down to elite athletes around 19–22 minutes. If you’re newer, aim to keep a steady, conversational pace. Intermediate athletes should target 25–35 minutes. Advanced athletes can push negative splits and hold strong 2k row pacing.

Modality Profile

This is entirely monostructural: running and rowing from start to finish. No gymnastics or weightlifting components appear. The stimulus is dominated by steady-state aerobic work with minor pacing strategy changes between the run and row segments.

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