W11D1 – 40 min Aerobic Rebuild
Hold 2:51 — don't drift faster. HR rule: at 155, ease 2–3 s/500m and let it set…

W10D4 – 40 min Aerobic Rebuild
app.erg.zone

W10D3 — Consolidation (40 min)
Same duration as D2, pace held at 2:48. Goal is consistency — same effort, watch HR respon…

W10D2 — Building Duration (40 min)
Skipped D2 rest/35min after 4-day gap since D1 — jumping straight to 40 min. Extra res…

W10D1 — Cardio Assessment Row (30 min)
First session back after 82 days off. HR and pain assessment. Start at 3:00 pace for fir…

W9D2 - Diagnostic — match W8D1 exactly (55 min)
*Return to rowing after hols

W9D1 - Aerobic Rebuild with HR Discipline (55 min)
*Return to rowing after hols

W8D1 - Back to rowing after 3 weeks (55 min)
*Return to rowing after hols

Warm up pre-10k TT

W7D2 - Controlled Threshold Progression (3 x 1000m @ 2:22)

W7D1 - Recovery Technique – 40 min Continuous

W6D2 - Recovery Technique – 30 min Continuous

W6D1 - 15K Tryout

W5D3 - Controlled Threshold Progression (6 x 1000m)

W5D2 - Recovery Technique – 50min Continuous.

Rowed on EXR: EXR | Just Row on The Three Isles, Bled

W5D1 - Back Injury Recovery: 40min Continuous

W4D2 - Controlled Threshold Progression (5 x 1500m)

W4D1 - Aerobic Efficiency Row (55 min continuous)

W3D5 - Long Progressive Row – 70min Continuous

W3D4 - VO2 Build – 6 x 750m

W3D3 — Aerobic Consolidation (55 min Continuous)

W3D2 - Controlled Threshold Rebuild (4 x 1500m)

W3D1 - Re-Entry Aerobic Row – 45min Continuous