2000m Row Progression (Day 3) Workout
4 Sets:
400m @Fast
5 Strokes @Max Effort
75sec @Easy btw sets.
- Rest 4min
2 Sets:
200m @Fast
60sec @Easy Pace
- Rest 2min (after 2 sets)
1 Minute sprint @Max effort
- The fast paced intervals equal the average watts from your 6min test. The easy paced intervals equal 50% of the average watts from your 6min test.
Score: Average watts from the 1min sprint.
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