Session 1
Increasing the volume of endurance is going to impact your base fitness in a good way, and that’s what this session continues to do. Steady state, but just a bit further, a good chance to perfect your technique.
Session 1
| Row | 6km |
| Notes | 20 spm |
| RPE | 6/7 |
Session 2
For variety you have a pyramid session today, starting with short distance, and working up to longer distance, before coming back down to short. Make the most of your rest time, rowing lightly throughout and preparing yourself for each subsequent row. You can do this!
Session 2
| Row | 250m, 500m, 750m, 1000m, 750m, 500m, 250m |
| Notes | Free rate |
| Rest | Light row same distance ‘off’ |
| RPE | 7/8 |
Session 3
You covered this distance earlier in the week, but now you have the 250m alternating focus to provide variety. The average split/wattage should end up fairly similar to your steady state row, but of course you’re working at two levels, with control at both.
Session 3
| Row | 6km |
| Notes | 250m light, 250m hard, all at 20 spm |
| RPE | 6/7 |
