Posted by Emanuel Erlewein on Apr. 23, 2019 in Uncategorized

Short 3 x 1000m / 3 min easy Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000. Medium 2000m, 1500m, 1000m, 500m / 3 min easy Row four intervals of 2000m, 1500m, 1000m and 500m, with three minutes of rest in between each piece. Long 5 x 2000m / [...]

Posted by Emanuel Erlewein on Apr. 22, 2019 in Uncategorized

Short 3 x 1000m / 2 min easy Ski three 1000 meter pieces. Ski for two minutes at light pressure between each 1000. Medium 2000m, 1500m, 1000m, 500m / 3 min easy Ski four intervals of 2000m, 1500m, 1000m and 500m, with three minutes of rest in between each piece. Long 4 x 5000m / [...]

Posted by Emanuel Erlewein on Apr. 22, 2019 in Uncategorized

Short 2 x 2000m rate increase / 4 min easy Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period. Medium 3 x 8 min with level change [...]

Posted by Emanuel Erlewein on Apr. 21, 2019 in Uncategorized

Short 4 x 3 min / 1 min easy Row four 3 minute pieces. Row for one minute at light pressure between each piece. Medium 3 x 2000m / 3 min easy Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000. Long 2 x 40 min / 5 min [...]

Posted by Emanuel Erlewein on Apr. 20, 2019 in Uncategorized

Short 10 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes. Medium 6 x 1000m / 1 min easy Row six 1000 meter [...]