4x2500 meter 3 blind
2.21.8
2.18.1
2.19.8
2.21.1

2x6000 2 min rest

5 min warm up
5 min cool down

8x500 meter 3.30 min rest

8x250 on 8 x250 off (22/24/26/28)
4x500 on 4x500 off (22/24/26/28)
2x1000 on (22/24 and 26/28)

workout with Cambridge Rowing Club
long warm up; 2x8 min @22 and cool down

2x35 minutes with 3 min rest
2.27.3 and 2.25.0

10 min warm up 5 min cool down
peak power 374!!
3x10 minutes
30 on 30 off
35 on 25 off
40 on 20 off
too easy, sta…

Warm up

8/4/2/1/1
20/24/26/28/30

10 min warm up
3x(6x3) minutes 18-20-22-20-18-20 with 3 min rest

10 min warm up and cool down
4x1000 m with 5 min rest
2.11, 2.11, 2.10, 2.08, too easy

8x600 meter 2.06- 2.11
3 min active rest

10 min warm up
10 min cool down

10 min warm up
2x5x10 strokes peak power 341
10 min cool down

Endurance pyramide 85-95-105

3x4000 meter 1 minute rest

10 min warm up
5 min cool down

2.07.7 rate 26
2.07.4 rate 26
2.07.9 rate 28
2.15.2 rate 36

Peak power exercise after 10 min warm up
Highest 367 watt
Exercise 2x5 x 10 strokes > 330 watt
5 min break