Workout Description

Why This Workout Is Easy

A single, very short monostructural effort with no complex skill or external loading. Most athletes will finish in well under a minute. The challenge is intensity and power output rather than technique complexity or volume. While it’s a maximal sprint that feels intense, the duration and movement simplicity keep the overall difficulty in the easy range.

Benchmark Times for Row 150m

• Elite: <0:22
• Advanced: 0:25-0:28
• Intermediate: 0:31-0:34
• Beginner: >0:55

Training Focus

This workout develops the following fitness attributes:

• Speed (10/10): This is essentially a full-send sprint. Quick, powerful strokes and minimal hesitation are key to a fast finish time.
• Power (9/10): High demand for explosive leg drive and rapid power application, especially in the first 5–10 strokes to get the flywheel up to speed quickly.
• Endurance (2/10): It’s a very short sprint, so aerobic endurance plays a small role. The primary limitation is immediate energy and oxygen debt tolerance rather than sustained cardiovascular output.
• Stamina (2/10): Minimal repetitive muscular endurance is required because the work is brief. The legs and posterior chain work hard, but for only 20–50 seconds.
• Strength (2/10): Max strength isn’t tested, but strong leg and hip drive help accelerate the flywheel quickly and maintain high force per stroke.
• Flexibility (1/10): Basic rowing positions are sufficient. Standard hip and ankle flexion are needed, but no advanced range of motion is required.

Scaling Options

Scale to: 100m Row • 7/5 cal BikeErg • 150m SkiErg

Scaling Explanation

These options maintain a short, high-power monostructural sprint while adjusting distance or modality to match capacity and equipment.

Intended Stimulus

Fast and intense. You should feel a hard acceleration in the opening strokes, then settle into powerful, controlled pulls for a short burst. Breathing spikes quickly, legs and lungs burn, and it’s over before rhythm becomes a factor. Aim to stay aggressive without losing stroke length or letting the rate spin out of control.

Coach Insight

Open with 3–5 building strokes, then shift to long, hard pulls at a sustainable high rate (around 30–36 spm for most). Keep the handle path smooth and consistent. The one tip: prioritize leg drive first—push hard, then swing, then arms. Long strokes beat frantic short ones. Avoid yanking early with the arms, overrating above control, or starting too soft and losing precious meters.

Benchmark Notes

Times are listed slowest to fastest in seconds for 150 meters. Beginners may land near 45–55s, intermediates around 31–38s, and advanced/elite under 28s with top sprints near 22–25s. Use these to gauge pacing goals and assess improvements in power and start efficiency.

Modality Profile

This workout is purely monostructural: a single rowing sprint with no gymnastics or external loading. The entire stimulus comes from a short, high-intensity cardio effort, emphasizing power and speed on the erg rather than skill variety.

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