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Week 1 | Session 3 | Endurance

GOAL:
Develop endurance capacity by gradually increasing the strokes per minute, which increases intensity. The aim is to improve your split speed as the workout progresses.

WARM UP:
2 rounds of:
10 reps inchworms
10 reps bootstraps
1 x easy 500m row

ENDURANCE:
2 x 10 minutes, with 5 minutes rest in between. For the last 5 minutes of each session, aim to improve your stroke rate by two every minute. For example: 22/24/26/28/30

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