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

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

40 minutes with rate change 22-24-26 Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: star…

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 @ 24…

3 x 2000m rate increase / 4 min easy Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 a…

12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowin…

20 minutes with bursts Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to yo…

6 x 1000m / 2 min easy Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Row a single 40 minute piece. Aim for a consistent pace throughout.

6 x 3 min / 3 min easy Row six 3 minute pieces. Row for three minutes at light pressure between each piece.

28 minutes with rate increase Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, f…