Workout Description

Why This Workout Is Hard

Four 1500m rows with 4-minute rest creates significant aerobic demand and leg fatigue accumulation. Each interval will be around 6-7 minutes of sustained moderate-high intensity work. While the rest allows partial recovery, the cumulative volume (6000m total) and repeated bouts at threshold pace will challenge most athletes' aerobic capacity and mental toughness, requiring pacing strategy to complete effectively.

Benchmark Times for ENDURANCE - ROW 4x1500

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 26:00-28:00
• Beginner: >36:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Four 1500m rowing intervals with rest periods creates a high cardiovascular demand, testing aerobic capacity and heart rate recovery between efforts.
• Stamina (8/10): Each 1500m row requires sustained muscular output from legs, core, and back over 5-7 minutes, challenging muscular endurance across multiple intervals.
• Flexibility (4/10): Rowing demands good hip hinge mobility, thoracic extension, and shoulder flexibility for proper stroke mechanics throughout the full range of motion.
• Strength (3/10): Rowing requires moderate force production through the legs and back, but not maximal strength efforts like heavy lifting movements.
• Speed (3/10): With 4-minute rest periods, this is more about maintaining consistent stroke rate and pace rather than rapid transitions or sprint efforts.
• Power (2/10): While rowing involves some explosive leg drive, the 1500m distance emphasizes sustained pace over explosive power output per stroke.

Movements

• Row

Benchmark Notes

This workout consists of 4 intervals of 1500m rowing with 4-minute rest periods between each interval. Since this is scored for time, we're calculating the total time to complete all four 1500m rows (rest periods don't count toward the score). Each 1500m row is equivalent to 1.5x a 1000m row. Using classic rowing benchmarks as our anchor: a 1000m row ranges from L10: 195-270 sec to recreational levels around 360+ sec. For 1500m, we scale these proportionally: L10 athletes should complete each 1500m in approximately 290-405 sec, while recreational athletes might take 540+ sec per interval. However, the 4-minute rest periods allow for nearly complete recovery between intervals, so fatigue accumulation is minimal. Each subsequent interval might only be 2-5% slower than the previous due to slight metabolic accumulation. For elite athletes (L10): 300 sec per interval x 4 = 1200 sec total. For intermediate athletes (L5): 420 sec per interval x 4 = 1680 sec total. For recreational athletes (L1): 540 sec per interval x 4 = 2160 sec total. The generous rest periods mean this workout tests pure rowing power and pacing rather than metabolic conditioning, so times remain relatively consistent across all four intervals. Final targets - L10: 1200 sec (20:00), L5: 1680 sec (28:00), L1: 2160 sec (36:00).

Modality Profile

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