Welcome to the 8-Week Heart Health & Stamina Series!

This program is all about building up heart health and aerobic endurance! With 3 workouts per week, we'll work through a variety of workouts focused on low to moderate stroke rates! That means no high rate sprinting!

If you've been looking fo...

Welcome to the first workout in the Heart Health & Stamina Series!

Our first workout is called the Low Rate Pyramid, where we'll be working through low stroke rates, building them up every 4 minutes, before working them back down! This is a great intro workout to get your heart pumping, the bloo...

Welcome back to another workout in the Heart Health & Stamina Series!

We're back with a new workout called "2 x 9 Min Push Rows"!
This workout involves 2 sets of 9 minute intervals with a 2 minute rest in between. The focus of the workout is learning how to push ourselves hard at moderate strok...

Welcome back to another workout in the Heart Health & Stamina Series!

We're back with our 3rd and final workout of the week: "Same Rate Waves" where we are going to practice changing rowing INTENSITY while keeping the RATE the same! It's a skill that takes a lot of practice, and today, we practi...

Welcome back to another workout in the Heart Health & Stamina Series!

We're on to week 2! Kudos to you for making it through the first week - I hope you're ready to challenge yourself some more! Because this week, we're revisiting the SAME workout as last week! But now, with our knowledge of for...

Welcome back to another workout in the Heart Health & Stamina Series!

We're going to be revisiting our 2 x 9 minute "push" rows from last week for today's workout! It's a great opportunity to show your learning and improvements since last week! Let's see if we can row these better than last tim...

Welcome back to another workout in the Heart Health & Stamina Series!

We're back with another chance at "Same Rate Waves"! Just like with our other workouts from this week, this is simply a chance to show up and prove to yourself that you've improved - even in such a short amount of time! Let's ...

Welcome back to another workout in the Heart Health & Stamina Series!

We're on to week 3! And it's time to progress our workouts that we're been practicing these past couple weeks! Today, we're adding more intensity to our Low Rate Pyramid workout by increasing stroke rates by +2 across the boar...

Welcome back to another workout in the Heart Health & Stamina Series!

We're taking our 2 x 9 minute row format and adding a new challenge and twist! Today's challenge involves increasing the stroke rate on the first interval and aiming for more intensity, followed by our familiar 20 SPM for the...

Welcome back to another workout in the Heart Health & Stamina Series!

We're back with more "same rate waves"! This time, with an increase to stroke rate across the board! With your fitness improving as well as your technique and your comfort with intensity changes on the rower, this should be a ...

Welcome back to another workout in the Heart Health & Stamina Series!

We're on to our final week of the first phase of training! We are revisiting our Low Rate Pyramid one final time, and we're going to push our limits with the top of the pyramid at 26 SPM!

WORKOUT:
4 min @ 20 SPM
4 min @ 22 SP...

Welcome back to another workout in the Heart Health & Stamina Series!

We're going to tackle our 2 x 9 min rowing intervals one final time today! We're going to be increasing the stroke rate of the first interval and strive for more effort throughout! Then, we'll do our best to bring as much eff...

Welcome back to another workout in the Heart Health & Stamina Series!

This is our final workout of our first phase of training! For this final round of Same Rate Waves, we're bumping up intensity and stroke rate across the board to 24 SPM! Let's see if you can bring your best and most consistent...

Welcome to the start of the second phase of the Heart Health & Stamina Series!

Welcome to a brand new phase of training! Kudos to you for making it this far in the program - and I hope you're ready for more! Today we're putting a spin on our familiar pyramid workout with a REVERSE pyramid!

WORK...

Welcome back to another workout in the Heart Health & Stamina Series!

We're tackling our second workout of this new phase of training by expanding our 9-minute rows from last phase, to 6-minute rows! While it is still the overall same amount of rowing duration as it was in our first phase, we'r...

Welcome back to another workout in the Heart Health & Stamina Series!

For our last new workout to introduce in this new phase of training, we're taking a spin on our Same Rate Waves workout from last phase, focusing this time on more subtle intensity shifts! This workout will not only test your ...

Welcome back to another workout in the Heart Health & Stamina Series!

We're back with our Reverse Pyramid that we introduced last week, with a chance to do it better! Use your experience from last time to row this workout better than you did last week!

WORKOUT:
4 min @ 22 SPM
4 min @ 20 SPM
4 m...

Welcome back to another workout in the Heart Health & Stamina Series!

We're back with our 6-minute push rows that we started working with last week! Now that we've had some practice with these intervals and have learned how to pace ourselves better, this is your chance to redo this row and do i...

Welcome back to another workout in the Heart Health & Stamina Series!

We're back revisiting our Same Rate Ripples workout from last week! Arguably one of the most challenging workouts to "do right", we have an opportunity to attack this workout with more consistency this time around and feel mor...

Welcome back to another workout in the Heart Health & Stamina Series!

We're back with our Reverse Pyramid practice, but this time with a twist! We're bumping up our stroke rates across the board for this workout. That means we want to try to row harder and further than last time! With your impro...

Welcome back to another workout in the Heart Health & Stamina Series!

We're once again back with our 3 x 6-minute push rows! This week, similarly to our workout earlier this week, we're bumping up the intensity by increasing the stroke rate! We're rowing each interval at 22 SPM instead of 20 SP...

Welcome back to another workout in the Heart Health & Stamina Series!

We're once again back with our Same Rate Ripples workout with an increase to intensity through increased stroke rate throughout the workout! Challenge yourself to start at a higher intensity than last week and build up with ju...

Welcome back to another workout in the Heart Health & Stamina Series!

It's time to tackle our Reverse Pyramid workout one final time! It's time for this workout's ultimate challenge: increasing the stroke rates for the start and the finish of the workout! While the middle of the workout stays th...

Welcome back to another workout in the Heart Health & Stamina Series!

For our final week of our 6-minute push rows, we're once again taking up the stroke rate! It's time to bring our best for last for this workout - and you're ready to make that happen!

WORKOUT:
6 min @ 24 SPM
1 min @ recovery...