Workout Description

Why This Workout Is Easy

This workout features moderate-intensity rowing with generous rest periods. Each 500m row takes roughly 1:45-2:15 for average athletes, followed by 2.5 minutes of complete recovery. The work-to-rest ratio is approximately 1:1 or better, preventing significant fatigue accumulation. The rowing distance is manageable and doesn't require technical skill. With built-in recovery between efforts, this becomes an aerobic capacity builder rather than a challenging metabolic test.

Benchmark Times for Row Finisher

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 11:30-12:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three 500m rowing intervals with rest periods create significant cardiovascular demand, testing aerobic capacity and recovery between efforts.
• Stamina (6/10): Each 500m row requires sustained muscular output from legs, core, and arms, with cumulative fatigue building across rounds.
• Speed (5/10): Success depends on maintaining consistent stroke rate and power output across all three intervals without burning out.
• Power (4/10): Each stroke requires explosive leg drive and coordinated power transfer, though sustained over distance rather than single efforts.
• Flexibility (3/10): Rowing demands hip hinge mobility, thoracic extension, and shoulder flexibility for proper stroke mechanics.
• Strength (2/10): Rowing requires moderate force production but is primarily endurance-based rather than maximal strength focused.

Movements

• Row

Benchmark Notes

This workout consists of 3 rounds of 500m rowing with 2.5 minutes of rest between rounds. Since scoring method was not provided, this is a 'For Time' workout measuring total completion time including rest periods. Movement Analysis: - 500m Row (fresh): 85-120 seconds for recreational to elite athletes - Rest periods: 2.5 minutes (150 seconds) × 2 = 300 seconds total - Total rowing distance: 1500m across 3 rounds Round-by-round breakdown: Round 1 (fresh): Elite 85s, Intermediate 95s, Recreational 120s Round 2 (slight fatigue): Elite 90s (+6%), Intermediate 105s (+11%), Recreational 135s (+13%) Round 3 (accumulated fatigue): Elite 95s (+12%), Intermediate 115s (+21%), Recreational 150s (+25%) Total rowing time: Elite 270s, Intermediate 315s, Recreational 405s Total rest time: 300s (fixed for all levels) Total workout time: Elite 570s, Intermediate 615s, Recreational 705s This workout is most similar to rowing benchmark patterns. A 2000m row has L10 times of 360-390s, L5 times of 420-450s, and L1 times of 510-540s. Our workout has 1500m of rowing but with rest breaks that allow partial recovery, making it faster per meter than a straight 1500m row but slower than three separate 500m efforts. Adjusting for the rest-interval format and 25% less total distance: L10: 510s (8:30), L5: 750s (12:30), L1: 1080s (18:00) Final targets - L10: 510s, L5: 750s, L1: 1080s

Modality Profile

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