Session 1
You’re back to alternating lighter and harder rows today but this time you’ve got a longer distance to cover in the harder row. Bear that in mind when you up the effort, and most importantly, stick to that stroke rate.
Session 1
| Row | 4.5km |
| Notes | 250m light, 250m hard, all at 20spm |
| RPE | 7/8 |
Session 2
The endurance is building up today, with four 2km rows to complete. Enjoy the rest time in between, making sure to hydrate, keep moving gently and stay mentally focused. By now you should be getting the hang of putting power down at a slower stroke rate, and that’s the best way to build your strength on the rowing machine, so stay strict to the stroke rates in this session too.
Session 2
| Row | 4 x 2km |
| Notes | 24-26 spm |
| Rest | 8 minutes |
| RPE | 7/8 |
Session 3
You’ve got a varied intensity interval session today, starting with a longer row and working your way down through a number of distances to a sprint finish. Row light for the same distance as your rest period, and have a go at increasing your average split or power (wattage) as the distance decreases.
Session 3
| Row | 1000m, 750m, 500m, 250m |
| Notes | Free rate |
| Rest | Light row same distance ‘off’ |
| RPE | 7/8 |
