Session 1
This week you have a steady state endurance row at 20 strokes per minute. The aim is to keep the stroke rate consistent to allow you to find your power and maintain it over a longer period of time.
Session 1
| Row | 4km |
| Notes | 20spm |
| RPE | 6/7 |
Session 2
Building on your efforts last week, this time you have a target stroke rate for each 2km row. You should find that your split time or wattage (depending on which you choose to use) improves as you increase the stroke rate from one set to the next – your split time will drop, your wattage will increase. Let us know how you get on!
Session 2
| Row | 3 x 2km |
| Notes | @ 24spm, 26spm, 28spm |
| Rest | 8 minutes |
| RPE | 7/8 |
Session 3
To build up your endurance on the indoor rowing machine, consistency is key, so see if you can replicate what you did last week in this week’s session.
Session 3
| Row | 3 x 10 minutes |
| Notes | Max 26spm |
| Rest | 10 minutes |
| RPE | 7/8 |
