Session 1
You start this week with a 20 minute row to set your baseline. You will repeat this session at the end of the eight-week training plan to see how much improvement you have made. Find a comfortable stroke rate and rhythm and try to stick to it for the duration, with a little sprint finish if you have anything left. Keep a note of your distance so you can compare at the end of the training plan.
Session 1
| Row | 20 minute row |
| Notes | 20-24spm |
| RPE | 6 |
Session 2
This session is your high intensity interval training (HIIT) session. The duration of the sprints, the rest period and the number of repetitions have been designed with the aim of building your fitness. Half of fitness is about your ability to recover and repeat the next rep at a similar intensity, and that’s exactly what these sessions will help you to achieve.
Session 2
| Row | 1 minute sprint |
| Notes | x6 |
| Rest | 1 minute |
| RPE | 8-10 |
Session 3
This session is your longer interval session. You’ll be working at a more moderate intensity than in the HIIT training sessions, and the rest periods will be longer, to reflect building your fitness in a variety of ways.
Session 3
| Row | 4 x 5 minutes |
| Notes | 22-26spm |
| Rest | 5 minutes |
| RPE | 7-8 |
