Short
5000m with rate changes every 1000m: 22-26-22-26-22

• Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

Medium
10,000m with rate changes every 2000m: 22-24-26-24-22

• 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 @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 24 spm, and 2000 meters @ 22 spm.

Long
4 x 12 min / 3 min easy

• Row four 12 minute pieces. Row for three minutes at light pressure between each piece.