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Engine program explanation
The overarching goal of this engine-building program is to improve endurance in a medium-long time
domain, 8-10/12 minutes. More specifically the workouts focus on improving your 2k row & 10min
time trial on the bike. This can be any kind of (fan)bike.
Within the program a variety of different methods are used that will improve your overall conditioning,
some focussing on increasing peak power output through sprints, some on improving aerobic
conditioning by repeating efforts over a longer time domain, and others on improving power at or
around lactate threshold by working at moderate/higher intensities for a longer duration.
The program can be relatively easily added on top of a more general Strength & conditioning, or
Crossfit program as added work. From a joint and tissue perspective, the impact will be low.
However, some of the workouts are quite intense and therefore caution does need to be taken with
regards to volume & recovery. The program is probably most suitable in the later stages of base
building or early stages of becoming more sport specific when intensity is being ramped up but
specificity isn’t very high yet.
1 2
Week 1 Test! Test!
2000m Row Max Calories in 10 min
Spend at least 5-10min warming up. Get sweaty and prepped. Spend at least 5-10min warming up. Get sweaty and prepped.
Strategize this test. If you have a rough idea: First couple of pulls Strategize this test. A good way idea can be to hold a
should be hard, then settle in to 2-3 sec above average goal pace wattage/rpm for the first 5min and then try to push it every
for 500-1000m. At 1000m & 1500m seed up by 2-3 sec. Sprint last following minute. Make sure to finish on an all out sprint.
200-300m Make note of the setting: before/after workout,
Make note of the setting: before/after workout, morning/evening, fatigued/fresh. So you can re-test under similar
morning/evening, fatigued/fresh. So you can re-test under similar conditions
conditions
Pace: Send/Push
Pace: Send/Push Time: 15-20min
Time:15-20min
Week 2 Row Bike
7 rounds: 7 rounds:
2:00 on/2:00 off @hold 80% of Max Calories test
300/250m row
2:00 rest Try to hold a steady pace throughout, there should be no
Start with damper at 8, move damper down by 1 every interval. sprinting. This workout is meant to built capacity on the bike.
The goal here is to push every round as fast as you can as well as Pace: Sustain
to learn how different damper settings impact your power Time: 24 min
output. Notice what you prefer, low cadence + powerful strokes,
or high cadence + less powerful strokes.
Pace: Push
Time: +/- 17 min
Week 3 Row Bike
For time: For time:
5 rounds: 15 cal sprint
2:00 rest
500/400m row @negative splits 12 cal sprint
2:00 rest 2:00 rest
10 cal sprint
The aim is to get faster on each round while still pushing the 2:00 rest
pace from the get go. This will teach you how the paces feel and 8 cal sprint
what you can hold. Start at roughly your 2k pace and try to get 1- 2:00 rest
3 sec faster on each 500m. 6 cal sprint
3:00 rest
Pace: Push 1:00 max cal
Time: +/- 17.5-24 min
The goal here is twofold. First off all we're building the ability to
produce power on the bike, second of all we're working on
fatigue resistance in those high threshold fibre. This will give you
the ability to push harder under fatigue
Pace: Send
Time: +/- 15min
Week 4 Rowing Assault bike
For time: 5 rounds:
25/22 cal 2:00 @110% of your max cal test.
Rest 2:30 Rest 2:00
30/27 cal
Rest 2:30 So if you were holding 800 kcal/h for the total of the test, hold
35/32 cal 880.
Rest 2:30
40/37 cal Try and have a consistent output. This workout will have you
built capacity at a higher average output. Focus on good form,
Pace your first round and try to maintain cal/hr on each of the straight up, elbows in and controlled breathing throughout.
following intervals.
Pace: Sustain
Pace: Push Time: 20 min
Time: +/- 18min 10.4
Week 5 Row Bike
For time: 6-10 rounds of:
500m @moderate/fast (2k pace) 1min on/1min off
300m sprint
Rest 2:30 Either do 10 rounds, or stop once your power output has
600m @moderate/fast (2k pace) dropped by more than 15%
200m sprint
Rest 2:30 The goal here is to really push each round and accumulate lots of
700m @moderate/fast time at or above anaerobic threshold. The rest will be somewhat
100m sprint incomplete making the later rounds more challenging.
The goal of this workout is twofold. First of all its about
generating high power output under fatigue in the sprints, and Time: +/- 11-19min
secondly it helps you figure out how far from the end you should Pace: Send
start your final sprint.
Time: +/-16min
Pace: Push
Week 6 Rowing Bike
4 rounds 12 rounds:
500m row @2k+10% pace 1:00 on/1:00 off
:30 rest
70% effort on first interval, that's gonna be the target pace in the
Then rest 3:00 following rounds. So if you've got 25cal in round 1, that's the
target for the consecutive rounds.
2 rounds
1000m row @2k+5% pace The aim here is to built capacity and learn how to keep a steady
1:00 rest output.
The goal of this workout is to built capacity in the tested distance Pace: Sustain
and get used to rowing at faster paces. Time: 23 min
Pace: Push
Time: 25 min
Week 7 Row Bike
2 rounds 10 rounds
2000m row @85% of 2k pace 1:00 @110% of max cal pace
Rest 2 min :30 rest
Then Push the pace here, get used to producing output at a higher
wattage. The goal here is to improve power output and the ability
4 rounds to hold on to the pace.
200m sprint
Rest 1:00 Pace: Push
Time: 15min
Goal of this workout is to get used to the distance at an easy
pace and built some capacity here. Followed by some sprints
under fatigue and learn to push the last part
Pace: Sustain & Send
Time: +/- 20 min
Week 8 Row Bike
Re-Test! Re-Test!
2000m Row Max Calorie in 10 min
Spend at least 5-10min warming up. Get sweaty and prepped. Spend at least 5-10min warming up. Get sweaty and prepped.
Strategize this test. If you have a rough idea: First couple of pulls Strategize this test. A good way idea can be to hold a
should be hard, then settle in to 2-3 sec above average goal pace wattage/rpm for the first 5min and then try to push it every
for 500-1000m. At 1000m & 1500m seed up by 2-3 sec. Sprint last following minute. Make sure to finish on an all out sprint.
200-300m Make note of the setting: before/after workout,
Make note of the setting: before/after workout, morning/evening, fatigued/fresh. So you can re-test under similar
morning/evening, fatigued/fresh. So you can re-test under similar conditions
conditions
Pace: Send/Push
Pace: Send/Push Time: 15-20min
Time:15-20min
