Row intervals

2000m Row @ 20spm (strokes per minute)
2000m Row @ 22spm
2000m Row @ 24spm
2000m 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 2km piece (think pace you could keep for a 10km row). 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. One final week of exploring power production on the rower at different rates. This week’s 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.

Pace. Begin at a tough pace, but one that allows you to stick to the strokes per minute (spm), then progressively increase your pacing as the stroke rate increases.
While you can adjust the damper to higher with slower stroke rates and lower with higher stroke rates, consider using a similar damper setting (drag 125-135 = damper 4 – 6ish) for all intervals to challenge yourself to adjust to each stroke rate/pace.