Row 1000m Under 3:30
12 weeks · 3 milestones
Achieve a sub-3:30 1000m rowing ergometer time. Screenshot of Concept2 logbook required.
Milestone map
Milestone map
3 milestones
Achieve Concept2 damper setting 3–5 and correct stroke technique — legs-body-arms drive sequence, horizontal handle path, catch angle 90°+ shin angle — and record a baseline 1000m time. Technique errors (shooting the slide, arm-pull before body swing) become entrenched at high intensity; correcting them under load requires significantly more effort than learning them correctly at low intensity first.
Proof required
Submit a Concept2 ErgData or Rowing Machine app screenshot showing a 1000m piece with your baseline time (no pace target required), damper setting visible, and average split per 500m. Include a 5-second video clip showing your catch position (arms extended, shins vertical, body leaning forward) to confirm technique basics.
What gets checked
- Concept2 or equivalent rowing machine screenshot showing completed 1000m with time and split visible
- Damper setting 3–5 shown in the data or visible on the machine in the video
- Catch position video shows shins approximately vertical and arms extended — the two most common technique errors are visible here