Saturday Row 5km benchmark Stroke rate 24+ spm Heart rate 85% + RPE 9 ...
Monday Row 30 minutes Stroke rate 18-20spm Heart rate 60-75% RPE 4-6 ...
Cam Buchan
Tuesday Row 2 x 2.5km Stroke rate 20, 22spm Heart rate 85% + RPE ...
Cam Buchan
Thursday Row 2 x 15 minutes Stroke rate 22spm Heart rate 75-85% RPE 7/8 ...
Cam Buchan
Friday Row 2 x 20 minutes Stroke rate 18-20spm Heart rate 60-75% RPE 5-6 ...
Cam Buchan
Saturday Row 2 x 5k Stroke rate 20, 22spm Heart rate 85% + RPE ...
Cam Buchan