Week 5 – Faster (cardio)

Session 1

It’s re-test time. You’re doing another 5km and need to make a note of the time it takes to see how much progress you have already made. 

Session 2

Today sees the introduction of power strokes to your session, as another means of varying the steady state row, but still working on your endurance. Every 500m you need to put in a ‘power 10’ push, which is 10 strokes where you push harder with the legs (to make the split drop or the wattage increase) but try to maintain the same stroke rate. These power pushes are a great way to improve your efficiency on the machine, and once you can put in a power 10, you’ll start to be able to put down a bit more power generally in every workout. 

Session 3

This week’s high intensity interval session is distance-based. You’ll be rowing progressively shorter distances as quickly as you can, with the same distance rowed lightly as your rest time. Try to increase your power/speed/effort as the distance decreases and then try and equal those results the second and third time through.