Finish the workout between 20:00-26:00.
ROW each interval at a sustainable pace (around 80-90% of max effort).
Increase the pace of the longer distances if doable.
Rest, stretch, recover
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target time | 20:00-26:00 (not including rest time)
Today’s workout has a good amount of rowing.
Athletes should consider the following times as a guide to help them decide on the distances they should run.
1) 500 m < 2:30
2) 1000 m < 5:00
3) 1,500 m < 8:00
4) 2,000 m < 10:00
Each interval is meant to be rowed at a sustainable pace that you can replicate in subsequent intervals. Sprinting the first interval does no good if you are struggling the next three. Consider maintaining a pace that is 80-90% of your best effort.