Session 1
The pausing drills are back this week, and then you’ve got a longer endurance row. The drills are a chance for you to make sure you have control of your movements through the sequence, of both the drive and recovery. The endurance row gives you a chance to put that control into practice.
Session 1
| Row | Pausing drill + 5km |
| Notes | 20-24spm |
| Rest | 2 mins |
| RPE | 6/7 |
Pausing Drill
30 seconds pausing every stroke, 30 seconds pausing every third stroke. Pause at:
- Finish
- Hands away
- Bodies over
- Start of the drive
Session 2
The 250m sprints alternating with 250m light rowing are back this week, and you’ve got a bit more distance to cover – all good base endurance building.
Session 2
| Row | 4km |
| Notes | 250m light, 250m sprint |
| Rest | |
| RPE | 7/8 |
Session 3
You’ll be doing some high intensity interval training (HIIT) in this session. HIIT sessions have been shown to be a good way to get faster and that’s what this training plan aims to do. The rest period should give you sufficient time to recover to be able to put some power down during the next sprint interval. Enjoy!
Session 3
| Row | 1 minute sprint, 2 minutes off |
| Notes | x5, x2 |
| Rest | 5 minutes |
| RPE | 8-10 |
