Session 1
Your endurance session this week is slightly different. It requires you to have a bit more control over the machine, which will stand you in good stead for making the most of your indoor rowing training. Pick two levels, light and hard, that you can hit consistently and alternate between the two every 250m until you hit your required distance.
Session 1
| Row | 3km |
| Notes | 250m light, 250m hard |
| RPE | 7/8 |
Session 2
Your HIIT session this week has a distance focus for a change, but the same principles apply. Your ability to recover and repeat the effort every rep is key, so aim for consistency from one row to the next.
Session 2
| Row | 200m sprint |
| Notes | x10 |
| Rest | 1 minute |
| RPE | 8-10 |
Session 3
The time for your longer intervals has increased, but the aim is the same. The recovery is a bit shorter between the rows this week, to test you, so focus on finding a stroke rate/rhythm you can keep that feels like you’re working hard, but not too hard – you’ve got to repeat it four times remember!
Session 3
| Row | 4 x 8 minutes |
| Notes | 22-26spm |
| Rest | 5 minutes |
| RPE | 7/8 |
