Session 1
Session 1 is your landmark row and two options have been provided for you depending on which end goal you are working towards – one hour of rowing or four hours of rowing.
Session 1 – one hour training plan
| Row | 10 minutes |
| Notes | 24spm |
| RPE | 6-7 |
Session 1 – four hour training plan
| Row | 3 x 30 minutes |
| Notes | 20spm |
| Rest | 5 minutes |
| RPE | 4-6 |
Session 2
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.
Session 2
| Row | 1000m, 750m, 500m, 250m |
| Notes | Free rate |
| Rest | 2 minutes, 90 seconds, 1 minute |
| RPE | 4-6 |
Session 3
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.
Session 3
| Duration | 60 minutes |
| RPE | 3-4 |
