75 min
Warm up for 10 min

1.Row progression
Week 2
2 > 3 rounds of:
4 min row @ spm 20
3 min row @ spm 22
2 min row @ spm 24
Rest 5 min between rounds
Avg. paces: 2.10, 2.10, 2.09
HR 152/180
Total time 37 min

2.Cool down
22 min easy bike