This workout looks easy enough, but if done properly, it will be one of the most demanding and one of the most effective workouts for your 500m training. These intervals should be done as the first 1:00, the middle :45 seconds, and the last :30 seconds of your 500m. Workout: 1:00 - Rest 3:00 0:45 - Rest 3:00 0:30 - Rest 8:00 1:00 - Rest 3:00 0:45 - Rest 3:00 0:30 Goal: Most meters. https://www.erg.zone/discover?source=rowed-to-fitness