12/2/23 ROW ERG Workout of the Week is back and after a 5 Day SKI ERG Focus, we're getting some KMs logged on the ROW ERG. Today we're varying stroke rates and distances. 1000m - Increasing Rate Every 250m 1min Rest 1000m - Decreasing Splits @ 20spm Every 250m 2min Rest Choose a Steady Pace you could comfortably hold for 3.5km, this is your starting split and will remain your target split for the 18spm intervals. Aim to drop this by at least 0:05s on the higher rate 750m intervals, then push the pace on the final 500m. 750m @ 18 750m @ 22 750m @ 18 750m @ 24 500m @ 26 Rest for 4mins, then repeat this 3.5km block.