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

 

 

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