Session 1
A third set has been added this week. High volume endurance training is key to building fitness and is the basis of all training plans.
Session 1
| Row | 3 x 10 minutes |
| Notes | 20-24spm |
| Rest | 5 minutes |
| RPE | 6/7 |
Session 2
The work to rest ratio of the HIIT session has changed to 2:1. This means you’ll need to pull back slightly on the effort, and maximise that rest time, to keep consistent and strong throughout.
Session 2
| Row | 2 minute sprint |
| Notes | x6 |
| Rest | 1 minute |
| RPE | 8-10 |
Session 3
The distance focus has come back this week, but you’ve got two extra rows added to the session. As mentioned in your endurance session, building the volume in your training plan is the key to building fitness, and this is another way to do just that.
Session 3
| Row | 6 x 1km |
| Notes | 24-28spm |
| Rest | 3 minutes |
| RPE | 7/8 |
