British Rowing |

Week 2 – Endurance (cardio)

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