Mind vs. Machine

BY JOSH CROSBY
PHOTO BY LISA WORTHY

The best way for me to find my focus during a workout has always been to find a way to distract myself from discomfort and boredom that often comes with an erg session. This is especially true if the weather extended your winter training routine by a few weeks—or longer. The following workout was a mainstay of my training during the indoor season. With its blend of rate changes, technique, and good old fashion goal-setting, it allowed me to get in some solid base conditioning and went by quickly.

Warm-up: Row for 10 minutes at an easy pace with 2 x 15 strokes of pause drill. Pause for one second with arms extended and body forward—the handle should be over the shins. Then patiently come forward to take another stroke. Finish the warmup with 1 minute medium pressure at a 26 and 1 minute hard at 28-30 strokes per minute.

Workout: 3 x 6 minutes. Set your monitor for 6 minutes and go 3 minutes easy at a 22, followed by 2 minutes medium intensity at a 24, and 1 minute hard at a 26. Record your total meters rowed. Repeat immediately, using the same timing pattern. This time, however, raise the rates two beats per shift. Record your total meters, and check to see if you went further than you did on the first piece. Finally, perform the final 6 minutes at rates of 24, 28, and 30. Strive for your most meters here.

Insider Tips: In order to beat your total meters each time, keep your easy strokes firm and connected. This will help to keep your average up. For the medium and more intense sections, keep your split 1-2 seconds better than you did at that same intensity on your previous piece. To keep your focus and efficiency, take a 10 focusing on technique every 2 minutes, working on a specific aspect of the stroke. Break for 3-5 minutes, and depending on your schedule, fitness level, or desire, repeat the entire 18-minute cycle or just cool down.

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