6 intervals (alt A1/A2) 3 rounds

A1. 500m Row @ Hard start*

– Rest 2:00 before A2 –

A2. 500m Row @ 2km pace

– Rest 2:00 before A1 –

Pace/Intent (A1). Every other 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.

Pace. These intervals will challenge you to alternate between hard start (sprint start) and steady (but fast) intervals. The sprint on the hard start intervals should be almost all out (but you must still leave some in the tank to be able to finish the interval at a good pace). As we don’t have a recent 2km row, think of a pace you could keep for 6-8 minutes for part A2.
Adaptation. Develop your rowing capacity and efficiency. Improve your aerobic capacity and ability to endure/tolerate lactate.
Feel. RPE 8-9/10, these will get hard from the 1st interval due to the hard start.