Warm up then do:
- 0m -1000m Find your working pace (split), where you can talk but you’d rather not
- 1k – 2k Rolling 100s: Alternate rowing hard for 100 meters, then paddling for 100 meters
- 2k – 3k Working pace (that you found in the first 1000m) for 500 meters, then row hard for 500 meters
- 3k – 4k Easy row for the first 200 meters, rolling 100s for the next 800 meters, row hard for the last 200 meters
- 4k – 5k Repeat the sequence above, sprinting the last 200 meters
Cool down 3-5 minutes at least before getting off the rower.