Programs & Events
2025 Winter Rowing Program
January 6 - March 29
This program is a 2x weekly, 24 workout total rowing program intended to boost your scores in the 30 minute for max distance rowing effort. It is meant to be a add-on effort for someone who is already engaged in a strength training or CrossFit training program; but, it can also be done as a stand-alone effort for those looking to begin a formalized training program.
You will build a true aerobic base on this program. These type of exercise efforts lead to improved performance across all energy systems, improved recovery, both intra-workout and between workouts, and improved cardiovascular health.
Expect 20+ minutes of sustained effort on the Concept 2 rowing machine. I strongly recommend you use the ErgData app when doing each workout because you can then automatically import that workout into Amper so that we can track your progress.
These are self-guided workouts, although detailed notes on how to approach each effort will be given on each workout. I am available to answer any questions you have on the workouts as you go through them.
You are expected to do both workouts each week. You will see a completion rate associated with each program. In order to realistically see progress, you will need to have a completion rate over 80%. The higher your completion rate, the greater potential you have for significant improvement.
Download ErgData and create a Concept 2 logbook account. You will then be able to program each workout on your phone which will then connect via Bluetooth to the PM5.
Pacing. Pacing on a mono-structural effort is a learned skill that requires sharp mental focus while under physical duress. You are expected to follow the pacing guidelines and learn them to the best of your ability. The details of the workouts make the workout - it is not enough that you chose to just sit on the machine and go back and forth - you must learn the mechanics of the stroke and get your mind fully engaged in the effort. These workouts require a goal-oriented approach. Dedication to the tasks week-over-week is necessary to improve.
$ 130/mo
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