Short
8 x 2 min @ 28 spm / 1 min easy
- Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.
Medium
5 x 6 min / 1 min easy
- Row five 6 minute pieces. Row for one minute at light pressure between each piece.
Long
60 minutes with rate changes every 5 minutes: 22-24-22-24
- Row a 60-minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 22 spm and so on.