Rowing Intervals and Discussion about General Fitness


Broke up a 2000m row into ten 42 second intervals.  Rowed each interval at a 2:00/500m pace (but mostly faster).  This simulates rowing an 8 minute 2K.  My current PR for a 2K is 8:32, so this gets me used to a faster 8:00 pace, but with some rest breaks.

For those doing the math, my ten intervals didn’t add up to 2000m (needed 200m per interval, but I was getting around 180m per interval), so I   rowed an 11th interval at a 1:42/500 pace to simulate a 7 minute 2K row.  This last interval gave me over 2K of rowing for my workout, and also gave me a last gut-wrenching interval after 10 relatively hard intervals.

Saw this workout suggested in a CrossFit article, and I like how it stresses a different domain (pacing) vs most traditional workouts that focus on strictly distance or time.  The idea is to maintain the pace you are looking for as long as you can (in this case 10 intervals).  Since my body held up to that well, I can either shorten the rest period (30 seconds to 25 seconds) or stay with the same rest and choose a faster pace (2:00 to 1:50).

Rather than reprogramming the rest periods, I have the most control over the pace, so I might quicken the pace instead.  Once I can strongly sustain faster paces, I’ll just re-row a 2K and see if my PR for a continuous distance is improving.

It seems over the past year that I’ve reached the extent of any easy strength gains (Deadlifts, Squats, Presses) from muscle recruitment, so the next bogeys I want are to improve my cardio endurance (via things like the rowing, cycling, and CrossFit met-cons), and explosive power (Olympic lifts: Clean & Jerk, Snatch).  There are several other domains I could focus on too, some of these will be met by previously mentioned workouts.

GENERAL PHYSICAL SKILLS*
If your goal is optimum physical competence then all the general physical skills must be considered:

  1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility – the ability to maximize the range of motion at a given joint.
  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed – The ability to minimize the time cycle of a repeated movement.
  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility – The ability to minimize transition time from one movement pattern to another.
  9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy – The ability to control movement in a given direction or at a given intensity.

*(Ed. – Thanks to Jim Crawley and Bruce Evans of Dynamax, www.medicineballs.com\)

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