Rowing Routines & Targets

Distance Targets:

500M under 1min 30secs (pb 1min 31secs)
1000M under 3mins 30secs (pb 3mins 56secs)
2000M under 7mins 20secs (pb 7mins 31.06secs)
5000M under 19mins 30 secs (pb 21mins 53secs)


30minute Routines:

Sprint all-out for 1min, followed by easy rowing for 30secs.

repeat for 30mins/20 sets.

or

Sprint all-out for 2min, followed by easy rowing for 1min.

repeat for 30mins/10 sets.



4 Minute Blaster:

Sprint all-out for 20secs, followed by easy rowing for 10secs.

repeat continuously for 8 sets.