A 6 week program training twice a week working on your rowing using intervals. 


Our focus on work based intervals is developing your conditioning with a goal of improving your 2km row time. These intervals will be done on the rower. The progression gives room for individualisation by

1.) being based of your 2km TT,

2.) prescribing the pacing as “< (faster than) 500m avg pace on 2km TT”


(meaning, only the slowest acceptable pace is prescribed, keeping you honest on each interval but allowing you to go harder as well).


We’ll be doing two types of sessions: 500m interval repeats and ladders. The progression comes in form of you improving your avg. pace (per session) over the weeks and increase in # of intervals / set in 500m intervals.

Improve your 2k Row