Short
High Intensity Interval Pyramid starting at 250 meters

• Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.

Medium
6 x 3 min / 2 min easy

• Row six 3 minute pieces. Row for two minutes at light pressure between each piece.

Long
6 x 2000m rate increase 20-26 / 2 min easy

• Row six 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.