Short
5 x 750m / 1 min easy

• Row five 750 meter pieces. Row for one minute at light pressure between each 750.

Medium
40 minutes with rate change 22-24

• Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on.

Long
4 x 12 min with level change

• Pre-set the monitor for a work time of 12:00 and a rest time of 4:00.Let your stroke rate vary as follows per interval: First interval: 5 minutes @20, 1 minute @24, 5 minutes @22, 1 minute @26 Second interval: 4 minutes @20, 2 minutes @24, 4 minutes @22, 2 minutes @26 Third interval: 3 minutes @20, 3 minutes @24, 3 minutes @22, 3 minutes @26 Fourth interval: 2 minutes @20, 4 minutes @24, 2 minutes @22, 4 minutes @26. During the rest time continue rowing at light pressure.