Saturday Sprints: 8 x 2′ / 3′ rest


  • Fletcher warmup (20′)
  • 8 x 2′ / 3′ rest
    • Pace target: 1:41
    • Rate target: 30
  • 2K cool down

What a great morning.  8 of us from our club met up at Regatta Point.  They are letting us move our ergs into a conference room for sessions on Saturday mornings.  I offered up my planned workout as a group session and I was stunned that 7 other folks were nuts enough to join in.  I offered the group a couple of options, either row the 8 as a ladder (24/26/28/30/30/28/26/24), or all at about race rate.  The cool thing about time intervals is that folks can do their own thing and stay in sync through the session.  By the sixth, we were all pretty beaten up.

I was in a bad way.  I basically treated the session like my normal 8×500/3’30” rest.  Of course, its about 20 seconds more rowing and 30 seconds less rest than that, so I dug myself in pretty deeply over the first half of the workout.  I backed off a bit, but didn’t give in to the HD demons.  I think I may have scared my neighbors a bit though.

I had some issues with my HR monitor, so all I have are monitor snaps

Warm up

2016-01-23 10.31.15

Main set

2016-01-23 10.31.27

I paddle the  7 3′ rests for a total of an additional 2773m over 21′.

Happy Ending Cool down

2016-01-23 10.31.42

Tomorrow: Should be a rest day, but I’ll be traveling on Monday, so I will do a 4 x 20′ L4 and not row on Monday.


2 thoughts on “Saturday Sprints: 8 x 2′ / 3′ rest

  1. sanderroosendaal says:

    Yes that is the only good thing about time based sessions. You can do them in sync. Doesn’t work on the water though. The slower boat ends up having to catch up during the rest breaks and thus will be slower and slower because of less rest.

    Liked by 1 person

    • gregsmith01748 says:

      I only wish I had that problem on the water. The few times that I’ve had some to train with in singles we used fixed distance and staggered starts so we would finish together. It’s fun as the faster boat, not so fun as the slower boat.


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