Rowfficient Endurance Program - Week 1

Session #1

3 x 10' on, 4' rest

The goal of this session is to increase speed each jump, as well as go faster on each piece.

Each piece broken down as:

4'-3'-2'-1'

Rowing

4' @ 22 spm

3' @ 24 spm

2' @ 26 spm

1' @ 28 spm

Biking

4' @ 75 RPM

3' @ 80 RPM

2' @ 85 RPM

1' @ 90 RPM

Skiing

4' @ 35 spm

3' @ 40 spm

2' @ 45 spm

1' @ 50 spm

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Session # 2

Row/Ski

20 x (250/200m on/:30 off)

Bike

20 x (500/400m on/:30 off)

- Start at 75% effort/output (roughly your 5k time trial speed) and go 0.5 faster on average split each piece.