4 x 1000m / 1 min easy
Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.

5000m with rate changes every 1000m: 22-24-26-28-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke ra…

6 x 500m / 2 min easy
Row six 500 meter pieces. Row for two minutes at light pressure between each 500.

5 x 4 min / 1 min easy
Row five 4 minute pieces. Row for one minute at light pressure between each piece.

6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.

21 minutes with rate increase
Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four…

2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @…

Stroke pyramid: 10/20/30/40/50/40/30/20/10
Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 3…

2000 meter time trial
Row a 2000 meter time trial, going for your personal best. After you've rowed, enter your time in the Onli…

5 x 3 min / 1 min easy
Row five 3 minute pieces. Row for one minute at light pressure between each piece.

5000m with rate changes every 1000m: 25-22-25-28-25
Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as fo…

5 x 500m / 2 min easy
Row five 500 meter pieces. Row for two minutes at light pressure between each 500.

9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.
Row nine intervals of 1 minute 40 seconds, with 20 seco…