Workout Description

Why This Workout Is Hard

While 250m rows are individually manageable, the minimal 45-second rest creates significant cumulative fatigue across 10 rounds. This work-to-rest ratio (roughly 1:1 at best) prevents adequate recovery, forcing athletes to maintain high intensity while progressively more fatigued. The continuous nature with insufficient rest transforms what could be moderate intervals into a grinding, lung-burning challenge that will force most athletes to significantly slow down in later rounds.

Benchmark Times for ENDURANCE - ROW

• Elite: <10:30
• Advanced: 11:00-11:30
• Intermediate: 12:00-12:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten 250m intervals with short rest heavily taxes the cardiovascular system, requiring sustained aerobic power output across multiple efforts.
• Stamina (7/10): Repeated rowing efforts challenge muscular endurance in legs, back, and core as fatigue accumulates across the ten intervals.
• Speed (7/10): Short rest periods demand quick recovery and the ability to immediately return to high stroke rates and pace.
• Power (6/10): Each 250m interval requires explosive leg drive and powerful pulls, especially to maintain pace as fatigue sets in.
• Flexibility (4/10): Rowing demands good hip hinge mobility, thoracic extension, and ankle flexibility for proper stroke mechanics.
• Strength (3/10): Rowing requires moderate force production through the legs and back, but not maximal strength demands.

Movements

• Row

Benchmark Notes

This workout consists of 10x250m rowing intervals with 45-second rest periods. I'll analyze this as a time-based workout since no scoring method was provided and it's structured for completion time. Movement Analysis: - 250m row baseline: Elite rowers can maintain ~1:20/500m pace (40 seconds per 250m), intermediate ~1:30/500m (45 seconds), recreational ~1:40-1:50/500m (50-55 seconds) - Total rowing distance: 2500m (equivalent to a 2K row plus 500m) - Rest periods: 9 intervals of 45 seconds = 405 seconds (6:45) of mandatory rest Fatigue and Pacing Considerations: - Intervals 1-3: Athletes can maintain near-fresh pace - Intervals 4-6: 5-10% pace degradation as lactate accumulates - Intervals 7-10: 10-20% pace degradation, significant fatigue - The 45-second rest allows partial recovery but not full restoration Time Calculation by Level: - L10 (Elite): 40s average per interval + 405s rest = 805s total - L5 (Average): 45s average per interval + 405s rest = 855s total - L1 (Novice): 55s average per interval + 405s rest = 955s total Cross-reference with 2K row anchor (360-390s for L10): This workout includes 25% more distance plus rest periods, so expecting roughly 2.2-2.5x the 2K time is reasonable. Adjusting for the interval format creating higher sustainable power output compared to straight 2500m row, but accounting for cumulative fatigue across 10 efforts. Final benchmarks: L10: 630s (10:30), L5: 750s (12:30), L1: 1080s (18:00)

Modality Profile

Row is a monostructural cardio movement, making this workout 100% monostructural with no gymnastics or weightlifting components.