Session 1
Your endurance session today is a shorter one, as you’ll be re-testing your 30 minute row later in the week. The aim of this session is to keep you active and ready for the re-test without tiring you out too much. Enjoy it.
Session 1
| Row | 3km |
| Notes | 20spm |
| RPE | 6/7 |
Session 2
It’s re-test time! Same deal applies as in the original row, it’s at free rate so find a comfortable rhythm, bearing in mind this might be a different rhythm to the one you found the first time you did this. Make a note of your distance and compare it to see how you have progressed in the last few weeks – let us know how you do.
Session 2
| Row | 30 minute re-test |
| Notes | Free rate |
| RPE | 6/7 |
Session 3
This session also sees you pull back slightly, but is a nice way to round off an easier week of training before we ramp it back up again next week.
Session 3
| Row | 2 x 10 minutes |
| Notes | Max. 26spm |
| Rest | 10 minutes |
| RPE | 7/8 |
