20 minutes with bursts
- Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.
4 x 6 min / 2 min easy
- Row four 6 minute pieces. Row for two minutes at light pressure between each piece.
3 x 5000m with rate changes every 1000m: 22-24-26-24-22 / 3 min easy
- Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.