Endurance:
For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2-minutes row at 6:00 pace for 60 seconds
…then, without stopping rower…
For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2:30 row at pace 6% faster than 6:00 pace for 30 seconds
…then, without stopping rower…
For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2:45 row at pace 12% faster than 6:00 pace for 15 seconds
For quality of pace control and total distance covered
Post results and experiences to comments
4819Rx
6 min 2:06
5901
5076m
6 min 2:23