.90X12/.90 sec Rest
35 min
app.erg.zone

Row WOW - 24.12.22
250m x 10 (rest 1m)

Start at 2km minus 5s/500m. Improve if possible.

2K minus 5 means that the pace…

Bike WOW - 31.12.22
6m x 5 (rest 2m)

Start at 4km plus 9-10. Increase if possible.
app.erg.…

Row WOW - 24.12.22
250m x 10 (rest 1m)

Start at 2km minus 5s/500m. Improve if possible.

2K minus 5 means that the pace…

Row WOW - 24.12.22
250m x 10 (rest 1m)

Start at 2km minus 5s/500m. Improve if possible.

2K minus 5 means that the pace…

Row WOW - 24.12.22
250m x 10 (rest 1m)

Start at 2km minus 5s/500m. Improve if possible.

2K minus 5 means that the pace…

5X5 2:15 rest
5X5
app.erg.zone

Row WOW - 24.12.22
250m x 10 (rest 1m)

Start at 2km minus 5s/500m. Improve if possible.

2K minus 5 means that the pace…

ROW WOW - 3.12.2
500m x 10 (rest 1m)

No energy today. Just getting back after a knee injury.

250m/1:00 rest
12 rounds
erg.zone

20X1:00 /1:30 rest
Sprint
erg.zone

20X1:00 /1:30 rest
Sprint
erg.zone

SKI 20x 1:00 /rest 1:30
rate: open
pace: start 2k Pb plus 4-6sec.
if possible get faster
erg.…

2:30X5 2:30 rest
Stay around 215 pace or better.
erg.zone

2:30X5 2:30 rest
Stay around 215 pace or better.
erg.zone

Indoor Rowing - Session of the Week
Interval Distance
4 to 8x 2000m/rest 1:30
55-60% watts
rate 22 or "open"…

5X5 2:15 rest
5X5
erg.zone

1st row since Knee stopped hurting from fall.

Pyramid
4/4 rest
3/3
2/2
1
5 min rest
erg.zone

5000
1000X5/4min rest
erg.zone

2:30X5 2:30 rest
Stay around 215 pace or better.
erg.zone