Endurance

Endurance

10 min warn up
Cat 2 2 min / 4 min 4 x
10 min cool down

Endurance

Endurance

10 min warm up
12 min cat 4
10 min cool down

Endurance

Endurance

Cat 2 10 min warm up, 1 min >190, 2 min light paddle 10x, watts 190-203, 10 min cool down

Endurance

Met GeAn in Delbrook, warm up, and cat 4

Endurance 5 min @ 85, 5 min@ 100, 5 min@ 115 etc

Endurance 5 min @ 85, 5 min @ 100, 5 min @ 115 etc

2x30 min with 3 min rest @ 115 watt aerobic threshold

2x30 minutes with 3 minutes rest @ 115 watt aerobic threshold

10 min warm up
19 min intense(3 min 170 watt, 7 min light paddle, 2 min 170 watt, 6 min light paddle, 1 min 170 watt)
10 min cool…

20 min warm up; interval 3 min @160 watt/7 min@150 watt/3 min@160 watt and stopped; 10 minute cool down

Rowing with Inlet in an 8

Pyramid 22-24-26-28; 4,3,2,1,2,3,4 minutes plus cool down
120 watt average

mimic lactate test interval 3-1 minutes 90-190 watt