Thursday Row 2 x 15 minutes Stroke rate 22spm Heart rate 75-85% RPE 7/8 ...
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
Monday Row 40 minutes Stroke rate 18-20spm Heart rate 60-75% RPE 5-6 ...
Cam Buchan
Tuesday Row 5 x 1k Stroke rate 26spm Heart rate 85% + RPE 9 ...
Cam Buchan
Wednesday (optional) You can take today as a REST DAY but if you feel ...
Cam Buchan