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Log

Date Workout Score Ave Comments Action
09/02/26 8000m 36:00.5 2:15.0

#FMPW528S1
8000m (2km/1km/2km/1km/2km)

18/24/18/24/18

Start at 2km pace plus 20s/500m for 2km. Then increase pace 8-10…

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08/31/26 v1500m/3:00r...5 8,500m 2:01.8

#FMPW528S3
1500m/2km/1500m/2km/1500m

3m/2m/3m/2m

24/18/24/18/24

Start at 2km pace plus 12s/500m. Decrease pace 7…

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08/30/26 1x1887m/r 9:30.4 2:31.1

#FMPW527S5
4321m x 2 or 3 (rest 3m)

Start at 2km pace plus 14s/500m. Stick.
app.erg.zone

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08/24/26 v2560m/r...1 2,560m 2:22.1

#FMPW527S3
3500m/1000m/3500m/1000m (rest 2m/3m/2m)

R20/30/20/30

Start at 2km pace plus 18s/500m. Increase pace 14s per…

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08/24/26 v72m/r...1 72m 2:13.3

#FMPW527S3
3500m/1000m/3500m/1000m (rest 2m/3m/2m)

R20/30/20/30

Start at 2km pace plus 18s/500m. Increase pace 14s per…

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08/20/26 5x1000m/1:00r 25:24.5 2:32.4

#FMPW526S1
1000m x 8 (rest 1m)

Start at 2km pace plus 7-8s/500m. Increase pace if possible throughout.
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08/19/26 185m 0:44.9 2:01.3

5k
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08/19/26 1x215m/r 0:50.5 1:57.4

#FMPW526S1
1000m x 8 (rest 1m)

Start at 2km pace plus 7-8s/500m. Increase pace if possible throughout.
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08/19/26 v270m/r...1 270m 2:23.3

#FMPW526S5
6km/2km/1km (rest 3m)

R22/26/30

Start the rate 22 at 2km plus 16. Increase pace 7s for the R26. Max 1km
…

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08/17/26 v5:00/1:00r...9 7,294m 1:59.2

#FMPW526S3
5m/1m/5m/1m/5m/1m/5m/1m/5m

R20/R30

Start at 2km plus 16-17. R30 at 2km pace - 2
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08/16/26 21097m 1:35:39.6 2:16.0

HM 2026
app.erg.zone

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08/15/26 77m 0:20.1 2:10.5

1K TT
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08/15/26 283m 1:15.6 2:13.5

1K TT
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08/15/26 v0:20/0:30r...4 842m 1:57.1

Aug 2026 - The RowAlong AfterParty
Record total distance active intervals only. Do not include rest meters. First interval MUST be fr…

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08/14/26 3x4000m/2:00r 41:44.6 2:05.0

#FMPW525S4
4000m x 3 (rest 2m) R20

2km plus 18. Stick.
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08/13/26 8000m 35:46.7 2:14.1

#FMPW525S2
8km Speed bump session

18/18/28/18/18/28/18/18

R18 at 2km plus 20. Increase pace 10-12s/500m for the R28 spe…

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08/11/26 v4000m/2:30r...4 10,000m 2:25.4

#FMPW525S1
4km/3km/2km/1km

18/22/26/30

2km plus 20 start at R18. Increase pace 5s/6s/7s/500m on previous completed rep.…

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08/10/26 5x750m/3:00r 13:25.4 1:47.3

#FMPW525S3
750m x 5 (rest 3m)

Start at 2km plus 1-2. Improve if possible.
app.erg.zone<…

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08/09/26 4x10:00/1:30r 9,348m 2:08.3

#FMPW524S4 - FM Rowing Plan
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08/09/26 4000m 6:50.6 1:42.6

4000 easy R80
app.erg.zone

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08/06/26 12x250m/1:00r 10:15.9 1:42.6

#FMPW524S3
250m x 12 (rest 1m)

Start at 2km minus 5s/500m. Improve if possible.
app.erg.zon…

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08/06/26 814m 3:58.7 2:26.6

3k warm
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08/04/26 4x2000m/2:00r 27:05.9 2:10.5

#FMPW524S1
2000m x 4 (rest 2m)

R22/24/26/28

2km plus 14-15. Increase pace 2-3s/500m on previous completed rep.

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08/02/26 v4000m/2:30r...4 10,000m 2:20.3

#FMPW523S1
4km/3km/2km/1km - R20/22/24/26 (rest 2m 30s)

2km plus 17start. Increase pace 2s/4s/6s/500m on previous completed re…

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07/31/26 4x1250m/4:00r 18:50.1 1:53.0

#FMPW523S3
1250m x 4 (rest 4m)

Start at 2km plus 5-6s/500m. Improve if possible.
app.erg.zo…

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