Remo – 8 × 500 metros

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)