Cardio sessionFree
Threshold Row – 4 × 8 Minutes
Raise your threshold to hold a faster pace for longer
50
min
4 blocks of 8 minutes in zones 3-4 at 24-26 strokes per minute, with 2 easy minutes between blocks.
What's inside?
Threshold work is the backbone of indoor rowing performance. The effort should feel hard but controlled: the same 500 m split across all 4 blocks, a steady stroke rate and calm breathing.
What does the session look like?
50 min
Total time
52
Training load
050 min
Time in each zone
Z1 · 12 min (24%) Z2 · 6 min (12%) Z3 · 32 min (64%)
Step by step
Rowing
Warm up
- 6 min at Z1 → Z2, 20–24 strokes/min (Easy rowing, build gradually)
Threshold4 ×
- hard: 8 min at Z3–Z4, 24–26 strokes/min (Hard but controlled, same split on every block)
- rest: 2 min at Z1 (Easy paddle)
4 × (8 min at Z3–Z4, 24–26 strokes/min / 2 min at Z1)
Cool down
- 4 min at Z1 (Easy rowing)
Who is it for?
People who know rowing technique, including those preparing for HYROX or a 2K.
Who is it not for?
Beginners who have never learned rowing technique.
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