Consistency & Control Challenges

1) Double Down Time Challenge (Z2)

Juniors Team Challenge:

Warm Up: 2500m (500m ea @ 18/20/22/20/18)

500m

1000m

2000m

4000m

[1’ rest between]

Scaled Version:

Warm Up: 1500m (500m ea @ 18/20/22)

250m

500m

1000m

2000m

[1’ rest between]

Setup and Notes:

• Stroke Rate 18 for all (Stroke rate must be exact).

• This is Z2, so watch your split and be sure it’s in your Z2.

• Set your monitor:

  • Select Workout | New Workout | Intervals | Variable

    • Set each interval with the distances listed above with 1’ rest between.

  • When you are done setting all 4 intervals, select "No More Intervals" at the bottom of the screen.

• Do the first piece and note your time. It is also helpful to note your average split.

• Each interval doubles in distance, so the challenge is to exactly double the time for each interval. Hold your same split (watch your average split) and this should take care of itself.

2) Matching Time Challenge (Z3)

Juniors Team Challenge:

Warm Up: 4/3/2/1 @ 16/18/20/22

2 x (4 x 1000m) [1’ rest]

[4’ rest between sets] 

set 1 @ 22

set 2 @ 20

Scaled Version:
Warm Up: 4/3/2/1 @ 16/18/20/22

2 x (3 x 1000m) [1’ rest]

[4’ rest between sets] 

set 1 @ 22

set 2 @ 20

Setup and Notes:

• Set your monitor:

  • Select Workout | New Workout | Intervals | Distance

  • 1000m with 1’ rest

• Do your first 1000m and note the time that it takes you to finish (it is also helpful to note your average split)

• The challenge is to do the next 3 in the exact same time

• Take 4’ rest and repeat for set 2

• This is Z3, so stay in your zone

• Stroke rates must be exact

3) Twin 3k Challenge (Z2/3)

Juniors Team Challenge:

Warm Up: 2000m Feet Out @ 18

2 x 3000m @ 20 [3’ rest]

• For each 3k, do the following (it is helpful to write your splits down on a whiteboard or piece of paper before starting):

  • 500m @ fastest Z3 split +10

  • 500m @ fastest Z3 split +8

  • 500m @ fastest Z3 split +6

  • 500m @ fastest Z3 split +4

  • 500m @ fastest Z3 split +2

  • 500m @ fastest Z3 split

Scaled Version:

Warm Up: 1000m Feet Out @ 18

2 x 2000m @ 20 [3’ rest]

• For each 2k, start with a split that you know you can comfortably hold, but also know that you can go faster

• It is helpful to write your target splits/split ranges down on a whiteboard or piece of paper before starting

  • 2000-1500m @ the split you chose +/- 3 seconds to get your range (if your split target is 3:00, your split range is 2:57-3:03)

  • 1500-1000m @ drop your split range by 2 seconds (based on the example above, your target would be 2:58, and your split range would be 2:55-3:01)

  • 1000-500m @ drop your split range by 2 seconds (based on the example above, your target would be 2:56, and your split range would be 2:53-2:59)

  • 500-0m @ drop your split range by 2 seconds (based on the example above, your target would be 2:54, and your split range would be 2:51-2:57)

• Rowers doing the scaled version, your goal is to hold your stroke rate and drop your split beween 1-3 seconds for each 500m

Setup and Notes:

• Set your monitor 

  • Select Workout | New Workout | Single Distance

  • Distance is 3000m (or 2000m for MS team)

  • Split Length is 500m (it is important to set your split length - your piece will not count if you don't set your split length!)

• After you complete your first piece, choose Select Workout | ReRow and choose the workout at the top (the one you just did)

• If you are sending photos, you will have to send 2 photos for this one (one for each 3k)

4) Hold Your Split Challenge (Z3)

Juniors Team Challenge:

Warm Up: 2 x 8'

• • 1. 16/18

    2. 20/18

5 x 8’ [2’ Rest]

• You will do different stroke rates for each piece as follows:

  • 22/20

  • 24/22

  • 26/24

  • 24/22

  • 22/20

• The challenge is to hold your split when you drop your stroke rate for each one. Make sure you are in your Z3.

• The split can be different for each of the 5 pieces.

Scaled Version:

Warm Up: 8' @ 16/18

4 x 8’ [2’ Rest]

• You will do different stroke rates for each piece as follows:

  • 22/20

  • 24/22

  • 22/20

  • 24/22

• The challenge is to hold your split when you drop your stroke rate for each one.

• The split can be different for each of the 5 pieces.

Setup and Notes:

• Set your monitor

  •  Select Workout | New Workout | Single Time

  • Make your time 8' and your split length 4' (make sure you set your split length)

• After you complete your first piece, choose Select Workout | ReRow and choose the workout at the top (the one you just did)

• You will have to submit 5 photos, one for each piece

5) Get It Done Faster Challenge (Z2/3)

Juniors Team Challenge:
Warm Up: 2000m Feet Out @ 18

6 x 1000m [1' rest]

Scaled Version:

Warm Up: 1000m Feet Out @ 18

5 x 1000m [1' rest]

Setup and Notes:

• Set your monitor

  • Select Workout | New Workout | Intervals | Distance

  • Set your distance to 1000m with 1’ rest

• Choose your own stroke rate between 18 and 22 - BUT you must keep whatever stroke rate you choose for every piece

• Make each 1k faster than the one before

• You should plan on starting in your Z2 for this, but you may end in Z3. DO NOT go faster than your Z3 (plan ahead)

• Rowers doing the scaled version, a good goal is to try to drop your split by 1-3 seconds for every interval. Do not start to fast because it will be difficult to keep dropping.

6) 8k All Day (Z2)

Juniors Team Challenge:

Warm Up: 1000m Feet Out @ 18

8k @ 18

• For each 1k do the following:

  1. 1k @ fastest Z2 split +6

  2. 1k @ fastest Z2 split +4

  3. 1k @ fastest Z2 split +2

  4. 1k @ fastest Z2 split

  5. 1k @ fastest Z2 split +6

  6. 1k @ fastest Z2 split +4

  7. 1k @ fastest Z2 split +2

  8. 1k @ fastest Z2 split

Scaled Version:

Warm Up: 1000m Feet Out @ 18

6k @ 18

• Choose a split that you know you can hold very comfortably

• For each 1k do the following:

  1. 1k @ hold the split you chose

  2. 1k @ the split you chose -2

  3. 1k @ the split you chose -4

  4. 1k @  hold the split you chose

  5. 1k @ the split you chose -2

  6. 1k @ the split you chose -4

Setup and Notes:

• Set your monitor

  1. Select Workout | New Workout | Single Distance

  2. Set the distance for 8000m

  3. Set the Split Length to 1000m (it is really important to set the split length)

7) We Love 2ks Challenge (Z2/3)

Juniors Team Challenge:

5 x 2000m [1’ rest]

• Look at your Z2 splits and start at the SLOW end of your Z2 for your first 2k

• Drop your split by 3 seconds for each 2k (so if your first is 2:30, your second is 2:27, third is 2:24, etc.) - you will end up in Z3 for piece #4 and #5.

• Stroke rates for each piece as follows:

  • #1 - 18

  • #2 - 19

  • #3 - 20

  • #4 - 21

  • #5 - 22

Scaled Version:

5 x 1500m @ 20 [1’ rest]

• Choose a split that you know you can hold easily for your first 1500m

• Drop your split by 3 seconds for each 1500m (so if your first is 2:30, your second is 2:27, third is 2:24, etc.)

• Stroke rates for each piece as follows:

  • #1 - 18

  • #2 - 19

  • #3 - 20

  • #4 - 21

  • #5 - 22

Setup and Notes:

• Set your monitor

  • Select Workout | New Workout | Intervals | Distance

  •  Distance 2000m (or 1500m)

  • 1’ rest

8) 12’ Focus Challenge (Z2/3)

Juniors Team Challenge:

Warm Up: 4/3/2/1 @ 18/20/22/24

3 x 12’ @ 18-22 (you pick your stroke rate, but it must be the same for all pieces) [3’ Rest]

• #1 - drop your split by 1" every 3’

  • Set your monitor

    • to Select Workout | New Workout | Intervals | Time

    • Set 3’ intervals with 0’ rest

    • You will do 4 intervals

• #2 - drop your split by 1” every 2’

  • Set your monitor

    • to Select Workout | New Workout | Intervals | Time

    • Set 2’ intervals with 0’ rest

    • You will do 6 intervals

• #3 - drop your split by 1” every 1’

  • Set your monitor

    • to Select Workout | New Workout | Intervals | Time

    • Set 1’ intervals with 0’ rest

    • You will do 12 intervals

• Juniors Team: Start in your Z2, but you can end in Z3

Scaled Version:

• Pick either an 18 or 20 stroke rate, but it must be the same for all 3 pieces.

12’ @ 18-22 [3’ Rest]

• Drop your split by 1" every 3’

  • Set your monitor

    • to Select Workout | New Workout | Intervals | Time

    • Set 3’ intervals with 0’ rest

    • You will do 4 intervals

8’ @ 18-22 [3’ Rest]

• Drop your split by 1” every 2’

  • Set your monitor

    • to Select Workout | New Workout | Intervals | Time

    • Set 2’ intervals with 0’ rest

    • You will do 4 intervals

6’ @ 18-22 [3’ Rest]

• Drop your split by 1” every 1’

  • Set your monitor

    • to Select Workout | New Workout | Intervals | Time

    • Set 1’ intervals with 0’ rest

    • You will do 6 intervals

EXTRA CHALLENGE - Stroke Rate/Split Challenge (Z3)

We do not do this one as part of the regular challenge schedule.

Juniors Team Challenge:

Warm Up: 4/3/2/1 @ 18/20/22/24

2500m (500m ea @ 24/22/20/18/16)

2000m (500m ea @ 24/22/20/18)

1500m (500m ea @ 24/22/20)

1000m (500m ea @ 24/22)

[2' rest between each]

MS Team Version:

Warm Up: 4/3/2/1 @ 18/20/22/24

2000m (500m ea @ 22/20/18/16)

1500m (500m ea @ 22/20/18)

1500m (500m ea @ 24/22/20)

1000m (500m ea @ 24/22)

[2' rest between each]

Setup and Notes:

• Set your monitor (you will have to set your monitor for each distance)

  • Select Workout | New Workout | Single Distance

  •  Set the distance for each piece

  • Set your split length to 500m

• Juniors Team: Start at the fast end of your Z3. Every time your stroke rate goes down, your split should be slower by 2-3 seconds.

• MS Team: You will start at a fast split, and every time your stroke rate goes down, your split should be slower by 2-3 seconds.