Back to training, but use your pacing from your 5k last week to help you on this one…

 

ENDURANCE:

1000m Row @ 3-5 secs faster than your 500m average during your 5k last week

REST 2:00

600m Row @ 2-3 secs faster than your 500m average during you best 2k Row

(OR 6-10 secs per 500m of your 5k)

REST 2:00

800m Row @ Same pacing as your 1000m Row above

REST 2:00

400m Row @ ALL OUT

* Record your time for the 400m Row *

(Goal is 1:20 for Men & 1:30 for Women)

 

POST YOUR 400M ROW TIME TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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