Skip links

Week 3 | Session 7 | Conditioning

GOAL:
Prime yourself for your 500m test next week. Row at a sustainable but hard pace for each part – after these last two weeks of rowing, you should be close to your last 500m max.

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

WORKOUT:
4 x 500m, with 4 minutes rest in between.
First 500m at 22 stroke rate.
Second 500m at 24 stroke rate.
Third 500m at 26 stroke rate.
Fourth 500m at 28 stroke rate.

Join the Discussion

Return to top of page