Workouts of the week

Couple of sessions that are handy to include in your general preparation period to spice it up a bit. These can be done on the water or the ergo.

Session 1

20 min progressive warm up and activation
3 x (6 x 2 min on/off) Target 95% of race pace split split. Stroke rate 28-30
5 min rest between sets
15 min cool down in zone 1

Session 2

20 min progressive warm up and activation.
*5 x 30/10 (36)
3 x 40/15 (34)
3 x 60/20 (32)
3 x 40/15 (34)
5 x 30/10 (36)
15 min cool down in zone 1

*30 stroke on at 100%, stroke rate 36 and 10 strokes easy. Repeat and then move straight into the next sequence.