Segment 1:  6 Rounds of 45 Second Sprints with 1:15 Rest in between

Warm Up (12 Minutes)   1:00 Set Up 3:00 Easy (4-5 on RPE Scale) 2:00 Moderate (5-7 on RPE Scale) 1:00 Hard (7-9 on RPE Scale) 2:00 M…

Variable Timed Intervals - 5/4/3/2/1 minutes with 1 minute recovery. Increasing average 500m pace by 5 seconds

Cool Down 2 Minutes Easy Rowing

Workout (18 Minutes) 9 Rounds of 1:40 Minute Intervals with 20 Second Rest  

 Warm Up (~15 Minutes) 5 Rounds of 3 Minute Intervals with 20 Second Rest 

Cool Down (3 Minutes)   Easy Rowing    

Workout (13 Minutes): **Take the distance you traveled in the 5th Interval and DOUBLE it.  This is your GOAL now.

Extended Warm Up (~12 Minutes): 5 Intervals of 90 Seconds of Work with 1:00 Rest in between 

Warm Up (4 Minutes): Fish Game

Cool down

Round 5 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26)

Round 4 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26)

Round 3 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26)

Round 2 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26)

Round 1 - 3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26)

Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest

In it for 35 Minutes

5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice

10 X 1 Minute Intervals with 30 Seconds Rest in between   Power will remain at Moderate Intensity* (working in Watts) Stroke Rate wi…

Warm Up (10 minutes) - 10 Minute Steady State @24 Stroke Rate

12 x 250m / 250m easy

Warm up

15 minutes with rate

Warm up Drills