Session 1
Session 1 is your landmark row. This week sees the start of your taper for the event, and a chance to practice the race distance in it’s own right.
Session 1
| Row | 30 minutes |
| Notes | 22spm |
| RPE | 6-7 |
Session 2
Session 2 is a fun session where you cover reducing distances as intervals, with an equal reduction in rest time associated with each row.
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 (the type of cross training you do) 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 |
