Session 1
Session 1 is your landmark row. You could consider splitting this up into two rows with a short break in between to give you time to stretch, hydrate and eat if required.
Session 1
| Row | 45 minutes |
| Notes | 22spm |
| RPE | 6-7 |
Session 2
Session 2 is a shorter session but no less effective. It’s a short, sharp interval session
Session 2
| Row | 8 x 1 minute |
| Notes | 32spm |
| Rest | 2 minutes |
| 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 |
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