Easy row,df 100,sr 22,every 500 mts row 100 at 28 sr,,

Wake up warmup,arm’s only, core and arm’s only,10x 1 min, sr under 30.

Easy ride,df 65,change rpm every 1000 mts, till hr reachs 120, and finish under 100.

Reset computer, cool-down.

Easy spin,df 65,rpm up and down, computer had sr at 36and picked up my training buddies hr on the rower
I think.

Medium intervals, 10x500 mts, pace 2-35, and 2-10, sr under 30,

Medium ladder workout,df 100, sr 18-20-22-24-26, pace should improve 5 sec each step.

Wake up warmup, arm’s only, core and arm’s only, 10x1 min ,sr under 30.

Easy ride,df 65, rpm under 75, keep hr under 110.

Ladder intervals, df 70, rpm up and down, finish with hr under 100.

Easy spin,df 60, rpm up and down, finish with hr under 100.

Med intervals,10x 1000 mts, df 80, rpm 30 and 35.

Warmup

Easy ride, hr under 100.

Sunday row,low and slow,df 100,sr mixed 18 and 20,keep hr under 120.

Cool down

Repeat 1st workout.

Easy intervals, 14x 300 mts, df 100,sr 22 and28.

Warmup,10x1 min,arm’s only,core and arm’s only.

Cool down,get hr under 100,

Power ride,df 220,keep rpm under 60, happy with heart rate,

Spin workout,df 60, change rpm every 1000 mts.

Warmup,arm’s only,core and arm’s only, sr 30

Cool down