Session 1
The distance you row in your endurance session is increasing further, and this week’s focus is alternating between your light and hard rowing again. Aim for the same numbers as your row two weeks ago, but with further to go again this week you’ll be working harder and for longer, getting fitter all the time.
Session 1
| Row | 5km |
| Notes | 250m light, 250m hard |
| Rest | |
| RPE | 7/8 |
Session 2
Building on last week’s new interval length for the high intensity training session you’ll be doing a similar set, with more reps, to test your fitness further.
Session 2
| Row | 4 minute hard row |
| Notes | x6 |
| Rest | 2 minutes |
| RPE | 8 |
Session 3
This week you’ve got an extra row added to your longer interval session. Keep consistency, keep control and finish strong.
Session 3
| Row | 3 x 2km |
| Notes | 24-28 spm |
| Rest | 4 minutes |
| RPE | 7/8 |
