Short
5 x 3 min / 2 min easy
- Row five 3 minute pieces. Row for two minutes at light pressure between each piece.
Medium
10,000 m with rate changes every 2000 m: 22-26-22-26-22
- Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 26 spm, 2000 meters @ 22 spm, 2000 meters @ 26 spm, and 2000 meters @ 22 spm.
Long
60 minutes with rate changes every 5 minutes: 22-26-22-26
- Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 26 spm, five minutes @ 22 spm and so on.