Short
20 x 30 sec / 30 sec easy
- Row twenty 30 second all-out bursts with 30 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.
Medium
3 x 3000m / 2 min easy
- Row three 3000 meter pieces. Row for two minutes at light pressure between each piece.
Long
2 x 6000m rate increase 22-26 / 4 min easy
- Row two 6000 meter pieces. In each piece the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period.