Session 1
The distance you row in your endurance session is increasing further, 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 more distance to cover this week you’ll be working harder and for longer, getting fitter all the time.
Session 1
| Row | 7km |
| Notes | 250m light, 250m sprint |
| Rest | |
| RPE | 7/8 |
Session 2
The distance of these two rows has increased, but you’re still focusing on those ‘power 10’ pushes every 500m. Keep that control and drive with those legs.
Session 2
| Row | 2 x 4km |
| Notes | 10 power strokes every 500m |
| Rest | 5 minutes |
| RPE | 6/7 |
Power Strokes
Maintain rate but increase power so split drops.
Session 3
This is your final high intensity interval session of the training plan, so enjoy it! It includes a very short, sharp row interval, with not much recovery time, aiming to focus on firing up those fast twitch muscle fibres that promote speed.
Session 3
| Row | 20 seconds on, 10 seconds off |
| Notes | x4, x4 |
| Rest | 2 minutes |
| RPE | 8-10 |
