2000m Row Progression (Day 5) Workout
600m at Fast, 400m at Easy
600m at Fast, 350m at Easy
4x (30sec at Sprint, 60sec Rest)
600m at Fast, 300m at Easy
Total: 3500m
The sprint paces equal the average watts from your 1min test.
The fast paces equal the average watts from your 6min test and the easy paces 50% of the average watts from your 6min test.
Record the distance (meters) from your fastest 30sec sprint.
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