British Rowing |

Week 6 – 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 – 1hr of rowing or 4hrs of rowing.

Session 1 – 1hr training plan

Row 30 minutes
Notes 22spm
RPE 6-7

Session 1 – 4hr training plan

Row 4 x 45 minutes
Notes 20spm
Rest 5 minutes
RPE 4-6

Session 2

Session 2 is a shorter session, but for those working through the 4hr 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 10 x 45 seconds
Notes 32spm
Rest 90 seconds
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