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.

HEALTHCARE REIMBURSEMENT

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