1. Lactate Threshold Test
Row 2000m. 10 minutes of active rest of slow rowing. Row 2000m. Take an average of the two times.
2. 4 x 750m
Rest exactly 3 minutes between rows. Do not deviate more than +/- 3 seconds. 20 Burpee penalty for each deviation.
3. 2000m Test
Take your average 2000m pace from the first workout. Try to sustain that pace for the first 1250m. Go all out for the last 750m.
There’s a bunch of ergattas this weekend in the area, but none of the locations are really commuter friendly, unfortunately. If a bunch of people are interested maybe we can figure something out for transportation.
Row 2000m. 10 minutes of active rest of slow rowing. Row 2000m.
6:59, 7:12
Total collapse on last 1000 m.
The races I was referring to are the following:
Connecticut Indoor Rowing Champ’s https://www.regattacentral.com/index…erview&id=1405 (Fairfield, CT)
Strong Island Sprints https://www.regattacentral.com/index…erview&id=1444 (So. Huntington, NY)
Erg for Mercy Indoor Regatta https://www.regattacentral.com/index…erview&id=1426 (Riverhead, NY)
I don’t know how many ergs you have available, but you could also do an in-house time trial.
5x750m/3′ rest
2:36
2:35
2:35
2:35
2:30
All at 30spm
Registration deadline for CRASH-B’s is Monday, Feb 1st, Midnight EST
http://www.roninregistration.com/info.asp?GroupID=17316&p=crashb&pt=rowing&InfoType=Register
2000m row: 6:52
1250m@~1:45
750m@1:40 and under