Row 45 minutes
10 minutes @ 130-145
30 minutes @ <150 (sprint for 7 seconds every two 2 minutes)
5 minutes @ 130-145
Notes: This didn't go so well. I felt okay physically; however, the nature of the rowing machine does not lend itself to such drastic changes in speed. I would basically hold stead at a 2.25 pace throughout the workout and then take 4-5 max-effort pulls at the top of every second minutes. Unfortunately, this doesn't work that well on the rowing machine due to the chain. There's a ton of resistance when you start cranking on the chain after having rowed at such a slow pace. Worse, there's zero resistance on the chain when you try to slow down and it jars your spine a bit. While this format makes sense from an aerobic training standpoint, it's just a bit difficult to execute on the rowing machine. A lot of rowers take "Power 10s" during the course of various workouts, but I think they ease into it more and build over the course of those 10 strokes and then ease out of it. In any event, I got a lot of volume in -- 9,360 meters -- at the 150 heart rate range and continued to build the base.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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