BPP W1D1 [5000 m]
The three key points you want to concentrate on during all of your erg sessions are technique, relaxation, and eff…

BPP W1D1 [5000 m]
The three key points you want to concentrate on during all of your erg sessions are technique, relaxation, and eff…

BPP W5D1 [7000 m]
7000m – You know what to do on these now.
app.erg.zone

BPP W10D1 [9500 m]
9500m – Have a look back through your training diary and see how the pace and rate of these single distance…

BPP W9D3 [8000 m]
8000m – Don’t forget your main aim is always to work on technique. Periodically have a look back in the…

BPP W9D2 [4 x 800m / 2 min rest]
4 x 800m / 2min rest – Week 5 was the last time you did this session, a full month ago. Look b…

BPP W9D1 [9000 m]
9000m – You’ve been going for a full 2 months now, and you’re probably starting to look ahead and…

BPP W8D3 [8000 m]
8000m – Your second single distance session this week is slightly shorter than the first. Aim for the same pa…

BPP W8D2 [4 x 1500 m / 3 min rest]
4 x 1500m / 3min rest – If you did the optional session last week you’ll have a good i…

BPP W8D1 [8500 m]
8500m – Technique, relaxation, and efficiency.
app.erg.zone

BPP W7D3 [8000 m]
8000m – Again, concentrate on bringing your stroke rate down to 24 or below now for these sessions.

BPP W7D2 [7 x 500m / 2 min rest]
7 x 500m / 2min rest – One more rep than you did for this session in week 1 (and possibly in t…

BPP W7D1 [8000 m]
8000m – You’ve been doing these sessions for 6 weeks now, so it’s time to start taking note of so…

BPP W6D3 [7500 m]
7500m – You know what to do.
app.erg.zone

BPP W6D2 [3 x 2000 m / 4 min rest]
3 x 2000m / 4min rest – Back in week 3 you did a 2 x 2000m session. Aim for the same pace, a…

BPP W6D1 [7500 m]
7500m – Who would have thought 6 weeks ago that you’d be rowing 50% further on these sessions now, but…

BPP W5D4 [20 min]
[20min] – On these supplementary sessions judge by how you feel, and how hard you’ve worked on the othe…

BPP W5D3 [7000 m]
7000m – As always.
app.erg.zone

BPP W5D2 [4 x 800 m / 2 min rest]
4 x 800m / 2min rest – You’ve been training for a month now, and your muscles are getti…

BPP W5D1 [7000 m]
7000m – You know what to do on these now.
app.erg.zone

BPP W4D3 [6500 m]
6500m – As day one of this week.
app.erg.zone

BPP W4D2 [3 x 1000 m / 3 min rest]
3 x 1000m / 3min rest – A new interval session now, working around the same intensity as the…

BPP W4D1 [6500 m]
6500m – You should be getting the idea with these session now, 500m more each week, aiming for the same pace.…

BPP W3D4 [5000 m]
[5000m] – Aim for the same pace as you did for your 6000m in the last session, and try to speed up a lit…

BPP W3D3 [6000 m]
6000m – Again, aim for the same pace as your first 6000m session a few days ago. Don’t worry if these s…