Session 1
Having worked at control at a set stroke rate, this week you’re being tested to change your power/effort whilst maintaining that control. You’ll be alternating between 250m light rowing and 250m harder rowing, all at 20 strokes per minute or as close to that as you can. This is where the ratio of drive to recovery needs to change from a fairly even ratio to a more dynamic drive, and slower controlled recovery, to reflect the intensity levels.
Session 1
| Row | 4km |
| Notes | 250m light, 250m hard |
| All at 20spm | |
| RPE | 7/8 |
Session 2
The distance has increased a little this week, but the aim is the same. Keep to that stroke rate and find a rhythm that feels comfortable. If it’s feeling a bit easy, use your leg strength to push a bit harder on the drive, and slow the recovery slightly to maintain a steady stroke rate.
Session 2
| Row | 2 x 3km |
| Notes | 24-26spm |
| Rest | 10 minutes |
| RPE | 6/7 |
Session 3
You have an extra row this week, with consistency still being the goal. See if you can hit the same distance for all four rows in this session keeping a close eye on the stroke rate.
Session 3
| Row | 4 x 10 minutes |
| Notes | Max. 26spm |
| Rest | 10 minutes |
| RPE | 7/8 |
