Workout Description

Why This Workout Is Hard

While rowing is a fundamental movement, the high calorie counts combined with descending rep scheme creates significant cardiovascular fatigue. The built-in rest periods help but don't fully mitigate the challenge. Each set requires sustained output (60/50/40 cals are long efforts), and the total volume (200 calories) is substantial. Most athletes will need 25-35 minutes total with rest periods included.

Benchmark Times for Black Hole

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-23:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High-volume rowing with built-in rest intervals creates significant aerobic demand while allowing for recovery. Total work volume challenges cardiovascular capacity substantially.
• Stamina (7/10): Descending calorie sets with equal work/rest intervals test muscular endurance, particularly in legs and posterior chain. Recovery periods prevent complete exhaustion.
• Speed (5/10): Stroke rate management and consistent pacing are crucial. Rest periods enable maintaining higher stroke rates during work intervals.
• Power (4/10): Each rowing stroke requires moderate power output. Rest periods allow for maintaining quality drive phase throughout.
• Strength (3/10): Rowing requires moderate force production but isn't maximal. Focus is on sustained power output rather than peak force.
• Flexibility (2/10): Basic hip and ankle mobility needed for rowing catch position. No extreme ranges of motion required.

Movements

• Row

Scaling Options

Reduce calories by 25-50% while maintaining the descending pattern (45-35-25-20-15 or 30-25-20-15-10). For those new to rowing, substitute with bike erg or ski erg if more comfortable. Can also modify rest periods to 1.5x work time for newer athletes. Consider capping total workout time at 30 minutes including rest periods.

Scaling Explanation

Scale if unable to maintain at least 1000 cal/hour pace consistently or if basic rowing technique breaks down when fatigued. Priority is maintaining quality movement and consistent output across all sets rather than speed. Target effort should feel sustainable but challenging (7/10 RPE) during work intervals. Scale if recovery heart rate doesn't drop below 120 BPM during rest periods. Workout should be completed within 20-25 minutes total including rest periods.

Intended Stimulus

Moderate to long glycolytic workout (15-25 minutes total including rest periods) that develops aerobic capacity and tests pacing strategy. Primary energy system is oxidative with glycolytic spikes during work intervals. The descending rep scheme with mandatory rest creates a unique mental challenge of maintaining intensity while managing recovery.

Coach Insight

Start at a sustainable pace around 1200-1300 cal/hour for the 60 cal set. Each subsequent set should be performed at a slightly higher cal/hour pace as the volume decreases. Aim to maintain consistent stroke rate (24-28 spm) rather than pulling harder. Keep core engaged and maintain good posture throughout - avoid leaning back excessively at the finish. Common mistake is going too hard on first set, leading to diminishing performance. Target split times: 60 cal (~3:00), 50 cal (~2:30), 40 cal (~2:00), 30 cal (~1:30), 20 cal (~1:00).

Benchmark Notes

This workout is structurally similar to Annie (50-40-30-20-10 rep scheme) but with rowing calories and mandatory rest periods. Using Annie's anchor points as a base (L10: 300-360s, L5: 480-600s, L1: 780-960s), we need to adjust for: 1. Rowing calories vs double-unders/sit-ups: - 60 cals: ~90-120s for elite, ~150-180s for intermediate - 50 cals: ~75-100s for elite, ~125-150s for intermediate - 40 cals: ~60-80s for elite, ~100-120s for intermediate - 30 cals: ~45-60s for elite, ~75-90s for intermediate - 20 cals: ~30-40s for elite, ~50-60s for intermediate 2. Rest periods equal to work periods effectively doubles the time: - Elite (L10): ~14-15 minutes total with rest - Intermediate (L5): ~23-24 minutes total with rest - Beginner (L1): ~35-40 minutes total with rest Final targets: L10 (Elite): 840-900 seconds (14:00-15:00) L5 (Intermediate): 1380-1440 seconds (23:00-24:00) L1 (Beginner): 2400-2520 seconds (40:00-42:00)

Modality Profile

Row is a single monostructural (M) cardio movement, making this workout 100% monostructural with no gymnastics or weightlifting components