Cool down
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5 x 1000 m
1000m x 5 (rest 4m)

Start at 2km plus 4-5. Improve if possible.

2K plus 5 means that the pace for 500m shown…

Warm up
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Cool down
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ROW 30min - Free RowSkiBike Sessions
app.erg.zone/w/IMDq3xroS3Sqhxowmb9NnQ

Indoor Rowing - Session of the Week
Interval Distance
8x 500m/rest 2:00
97-100%+

~2k PB pace to 2k +1 to start. St…

Warm up
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5000 m
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Stamina strenght 4 x 10' r4' @ 20 spm
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Cool down
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ROW 20x20"
W04/52 22r.

Rest 50"
Rate: Open

Coach guidelines pace:
strat 2k Pb minus 8sec. get faster!…

Cool down
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3 x 250 + 1000
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Warm up
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5000 m
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8 x 5 min
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5000 m
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3 x 600 400 200
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Warm up
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5000 m
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