Session 1
Ahead of re-testing your 20 minute row, this session aims to keep you mobile and prepared, but allows you to conserve some energy. This is the same session as in week 1, so if you can remember back that far you can compare how you find it – hopefully this week will feel much more comfortable, if not a little easier.
Session 1
| Row | 4 x 5 minutes |
| Notes | 20-24 spm |
| Rest | 5 minutes |
| RPE | 6/7 |
Session 2
This is your chance to see how far you’ve come in the eight weeks you have been following this training plan. This is your 20 minute row re-test. Find a comfortable stroke rate and rhythm and try to stick to it for the duration, with a little sprint finish if you have anything left. Don’t forget to check your distance at the end to see how much further you went than in your first week!
Session 2
| Row | 20 minute re-test |
| Notes | 20-24 spm |
| RPE | 6 |
