Dr Dan Plews favourite interval session 

Dr Dan was the head physiologist at New Zealand Rowing, and responsible for designing the training sessions for the likes of the Kiwi Pair.

8 x 4 min at 103% to 105% of your Critical Power or in Zone 4 (93-95% of max heart rate) with 2 min recovery between intervals. You want to achieve at least 30 min of work in Zone 4.

Strength & Conditioning with James Goodwin

James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates the Bulgarian split squat.

Bulgarian split squat, demonstrated by James Goodwin