ENDURANCE | WEEK 05 | 01/24/2021 

Row Version:
12 Min Row
Rest 3 Min
9 Min Row
Rest 2 Min
6 Min Row
Rest 1 Min
3 Min Row
Score: Total Distance
Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD. What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.