Short
3 x 1000 m / 2 min easy
- Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
Medium
40 minutes
- Row a single 40-minute piece. Aim for a consistent pace throughout.
Long
2 x 8000 m / 5 min easy
- Row two 8000 meter pieces. Row for five minutes at light pressure between each piece.