Short
20 x 20 sec / 40 sec easy

• Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

Medium
4 x 2000m / 1 min easy

• Row four 2000 meter pieces. Row for one minute at light pressure between each 2000.

Long
5 x 2000m rate change 24-26 / 2 min easy

• Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.