Session 1 is your landmark row and two options have been provided for you depending on which end goal you are working towards over the course of the training plan – one hour of rowing or four hours of rowing.
Session 1 – one hour training plan
Session 1 – four hour training plan
|Row||3 x 20 minutes|
Session 2 is a shorter session, but for those working through the four hour training plan you can consider repeating the session multiple times with a minimum 5 minute break in between sets to stretch, rehydrate and eat.
|Row||3 x 1km|
Session 3 is your cross training session. The modality is up to you, but it should be something that keeps your heart rate slightly raised for the duration of the session.