Row intervals

1500m Row @ 20spm (strokes per minute)
1500m Row @ 22spm
1500m Row @ 24spm
1500m Row @ 20-24spm*

Rest 3:00 b/t intervals

• You can choose the stroke rate that felt the best for the final interval (from 20 to 24) Pace. Start the first interval at a low rate (20-22spm) and a moderately challenging (repeatable) pace for the 1.5km piece. Then as you increase your rate on each interval aim to speed up your 500m split by the same amount in seconds ( = from 20spm to 22spm, increase your 500m pace by 2-seconds, e.g. from 1:54 to 1:52/500m). Aim for the final interval to be your fastest one of the day. Intent. We continue to explore producing power on the rower at different rates. This weeks focus is on lower rates. Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigued.