This is a rowing machine session that gets you working on the border between UT1 and AT power zones. It’s a bit harder than the usual steady state and a good workout that requires focus.
Warming Up: 3000m
Row 4×10 minutes with 3 minutes rest. The 10 minute intervals are 9 minutes at 22 spm, 1 minute at 24 spm. (Add 2 to stroke rate when rowing on slides or on a dynamic rower.)
Cooling down: 5 – 10 minutes.
Session Duration: 70 minutes
Total Distance: 15 km
Note that I had some difficulties in the fourth interval.