Session 1
The endurance row is back. This session should be comfortably uncomfortable, at a nice steady rhythm.
Session 1
| Row | 5km |
| Notes | 20spm |
| RPE | 6-7 |
Session 2
The sessions are stepping up a little now. You did this session last week through once, this week you’ve got to do it twice. The key to this session will be your control of the stroke rate and your drive. Control the longer rows to give you the push you need to finish the shorter distances strong.
Session 2
| Row | 1000m, 750m, 500m, 250m |
| Notes | x2, free rate |
| Rest | Light row same distance ‘off’, 4 mins between sets |
| RPE | 7/8 |
Session 3
It’s back to 250m alternating rows at the same stroke rate. Having had a few weeks training on the machine now you should be able to hold that stroke rate pretty accurately whilst changing the ratio of the drive to recovery to maximise your effort in the harder rows.
Session 3
| Row | 5km |
| Notes | 250m light, 250m hard, all at 20spm |
| RPE | 6/7 |
