CONDITIONING

Rowing intervals

5 rounds (22,5min total):

90sec @10k pace +/- 5sec
(RPE 3)
60sec @5k pace +/- 5sec
(RPE 3 to 4)
30sec @2k pace +/- 5sec
(RPE 4)
90sec @active recovery
(RPE 2)

If you don´t know your 10k, 5k and/or 2k pace, use the RPE chart. This is not all out effort, but it will get pretty nasty! One round is 4,5min, no rest between rounds.