6-8 intervals

500m Row @ Hard start*

– Rest 2:00 between intervals –

Pace/Intent. Every interval today is a “hard start” interval. The intent is to sprint the first 125m, then settle into a hard pace to finish the interval. This will stimulate your aerobic capacity and prepare you to keep moving at a high rate after a hard start to a workout.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) even during the sprint. Check-in with yourself to ensure your form is still solid on the 2nd half of each interval when fatigue sets in.