W3D1 - Re-Entry Aerobic Row – 45min Continuous

W2-D2: Controlled Aerobic Hold – 50min Progressive

W2-D1: Aerobic Power Progression (5 x 750m)

Week 1 - Day 5
Distance Progression – 12k Steady

Week 1 - Day 3
VO2 Build – 8 x 500m

Week 1 - Day 2
Recovery Technique – 45min Continuous

Week 1 - Day 1
Threshold Development (4 x 2000m)

TC Rowing Intervals - 35 min
*Last TC Session

Controlled Aerobic – 40 min Steady Hold @2:43
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Controlled Threshold Progression – Triple 9min Build
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VO2 Progression – 6x3min Controlled
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VO2 Progression – 6x3min Controlled
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Controlled Aerobic Re-Entry – 40 min Steady Hold
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Controlled Aerobic Re-Entry – 20min Steady Hold
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Controlled Threshold Progression (2 x 15 min)
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Controlled Aerobic Threshold – 30 min Steady Hold
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Controlled Threshold Progression
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TC Rowing: Aerobic Endurance

Controlled Threshold Progression
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Controlled Threshold Progression
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VO2 Max Session (GPT) - app.erg.zone

6:00 @ 2:50

4x: 0:24.1 @ 2:17.5
0:40 @ 2:50 <…

TC Warm up 5:00min row

TC Rowing: Threshold Test.

5 min @ 2:50
20 sec intervals at 2:25
40 sec intervals at 2:50
4 min interval at 2:45

TC Aerobic Endurance