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 | 50 minutes |
| Notes | 22spm |
| RPE | 6-7 |
Session 2
Session 2 is a shorter session, and a different format again. This week sees the introduction of longer intervals, with short recovery time, requiring you to focus on pacing in each row.
Session 2
| Row | 4 x 3km |
| Notes | 24spm |
| 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 |
