Short
2 x 2000m rate increase / 4 min easy

• Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

Medium
3 x 8 min with level change

• Pre-set the monitor for a work time of 8:00 and a rest time of 4:00.Let your stroke rate vary as follows per interval: First interval: 3 minutes @20, 1 minute @24, 3 minutes @22, 1 minute @26 Second interval: 2 minutes @20, 2 minutes @24, 2 minutes @22, 2 minutes @26 Third interval: 1 minute @20, 3 minutes @24, 1 minute @22, 3 minutes @26. During the rest time continue rowing at light pressure.

Long
4 x 15 min with rate increase / 3 min easy

• Row four 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.