2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
- Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.
6000 meter time trial
- Row a 6000 meter time trial, going for your personal best.
6 x 2000m rate increase 22-28 / 2 min easy
- Row six 2000 meter pieces. In each piece the first 1000m @ 22 spm. Then 500m @ 24 spm, 250m @ 26 and 250m @ 28. Row for two minutes at light pressure during the rest period.