Day 1 of Rowing!! We'll start honing our technique with the rowing drill warm-ups before each session but don't miss the videos in the Row Academy to help improve your technique and efficacy.

Check out the Rowing 101: Rowing Overview before diving in today.

WARM UP
Rowing Drill Follow Along ▶️ 🎥

ROWING WORKOUT
Approx. 24min Workout
6 Sets x 500m @ (-1-2s off our 500m split from our 2000m average)
Rest 2 minutes between sets / Get up and move around between sets.

TRAINING SESSION
Set 1: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 2: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 3: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 4: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 5: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 6: x500m @ - 1-2s off our 500m split

COOL DOWN
5-10 min light bike or walk
Cool downs aid in recovery as they allow the body to get back to its baseline quicker.