Remo continuo – 30 minutos

Warm up

• 5 min at Z1, 18–20 strokes/min (Arms only, then arms and body, then full stroke)

Steady

• 10 min at Z2, 20–22 strokes/min (Sequence: legs, body, arms. Then arms, body, legs)
• 10 min at Z2, 22–24 strokes/min (Same feel, slightly quicker rhythm. Drive is fast, return is slow)

Cool down

• 5 min at Z1, 18 strokes/min (Easy rowing, long strokes)