This is your endurance session, working on building it up slowly and steadily each week. Find a comfortable rhythm at a slower stroke rate and just sit at it for the duration of the first row. Then try and match it in the second. Remember to keep moving gently in the rest period so you don’t stiffen up.
|Row||2 x 10 minutes|
Building on last week’s high intensity interval training session you’ll be doing a similar set, with more reps this time, to test your fitness further.
|Row||1 minute sprint|
You have a distance focus for this session and consistency is key. Aim to do each of the rows in a similar time, except maybe a little quicker for your final one.
|Row||4 x 1km|