40 mins, stroke build ladder

I don’t really know what to call this session. So ‘Stroke Build Ladder’ is what I’ve gone for. I spent too long playing Wii Bowling and Tennis with the kids tonight (yes, I STILL play Wii games!) which meant a late session. So I gave myself 40 minutes on the erg to do a session. This meant I had to ease myself into it a bit, but by the 5th build, I was pretty much warm enough. Here’s what I did:

1 hard stroke / 10 easy strokes

2 hard strokes / 10 easy strokes

3 hard strokes / 10 easy strokes

Build to:

10 hard strokes / 10 easy strokes

Then back down the ladder.

I didn’t double up on the 10 /10 and 1/10 stroke patterns as I went through them, so it went:

8 / 10

9 / 10

10 / 10

9 / 10

8 / 10

7/10 (etc)

I bounced up and down this stroke pattern until the 40 minutes were finished.

But what about pace / effort?

Well, the ‘hard’ was 30spm at around 2K + 4seconds (I saw 1:42 most of the time, sometimes faster at 1:40, sometimes 1:43 – but mostly 1:42) and the ‘easy’ was 24spm at 2K + 18 (1:56) giving an end average of 1:51.7 and a distance of 10736.

Sweaty stuff! I’d give this a perceived effort of 7/10 – tough but never unreachable.

As I said in my last post, if you want to try this session for yourself, add me as a friend in the LiveRowing app (username Recess) and post a comment below requesting I send it to you. (Although it’s just a 40min timed session, where you have to remember the strokes and rate etc, not a complicated session to plug-in yourself.)

Related posts

Leave a Comment

A quick check that you're a human ... Time limit is exhausted. Please reload CAPTCHA.