8 repeats of 500 m at a hard pace with 2 minutes of recovery.
What does the session look like?
50 min
Total time
50
Training load
050 min
Some values are estimated because there is no athlete profile.
Time in each zone
Z1 · 23 min (46%) Z2 · 8 min (16%) Z4 · 19 min (38%)
Step by step
Rowing
Warm up
- 8 min at Z1 → Z2, 20–24 strokes/min (Easy rowing, build gradually)
Power strokes3 ×
- 20 s at Z4 (Powerful leg drive)
- 40 s at Z1
3 × (20 s at Z4 / 40 s at Z1)
Intervals8 ×
- hard: 500 m at Z4–Z5, 26–30 strokes/min (Same split on every rep, powerful leg drive)
- rest: 2 min at Z1 (Easy paddle or full rest)
8 × (500 m at Z4–Z5, 26–30 strokes/min / 2 min at Z1)
Cool down
- 5 min at Z1 (Easy rowing)
Who is it for?
People who know rowing technique, including those preparing for HYROX.
Who is it not for?
Beginners who have never learned rowing technique.
