5 x 1000 m Row Intervals Workout
5 rounds
600m at moderate pace, 60sec rest, 2x100m max efforts with 100m easy recovery between intervals.
Total: 5000m
Row Workout Details: Row 600m at mod pace, rest 60sec, row 100m at max effort, row 100m easy, row 100m at max effort, row 100m easy, row 600m at mod pace.
Row Pacing: Moderate = 2000m PR pace plus 5-15sec
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