Session 1
The distance you row in your endurance session is increasing, and this week’s focus is alternating between your light and hard rowing again. Aim for the same numbers as your row two weeks ago, but with further to go this week, you’ll be working harder and for longer, getting fitter all the time.
Session 1
| Row | 4km |
| Notes | 250m light, 250m hard |
| Rest | |
| RPE | 7/8 |
Session 2
Building on last week’s new ratio for the high intensity interval training session you’ll be doing a similar set, with more reps, to test your fitness further.
Session 2
| Row | 2 minute sprint |
| Notes | x8 |
| Rest | 1 minute |
| RPE | 8-10 |
Session 3
The time for your longer intervals has increased again, but the aim is the same. The length of these intervals provides an endurance focus now, and with a shorter recovery relative to the length of the row, you will need to control your effort on the machine.
Session 3
| Row | 4 x 10 mins |
| Notes | 22-26 spm |
| Rest | 4 minutes |
| RPE | 7/8 |
