52 WEEK ENDURANCE: SESSION 44 
3 Rounds
1000 Meter (Hard) Row
Rest 2 Minutes Between Rounds
6 Rounds
10 Second (Sprint) Row
Rest 1 Minute Between Rounds
3 Rounds
1000 Meter (Hard) Row
Rest 2 Minutes Between Rounds
6 Rounds
10 Second (Sprint) Row
Rest 1 Minute Between Rounds

"Hard" intervals should be uncomfortable but not all out. Go for it on the "Sprint" intervals. Be prepared for it to be much harder to hold your pace during the second 3 rounds of "Hard" intervals. The goal, however, is to do just that. I am nursing a cold (COVID?) so I didn't push the 1000m intervals the way I normally might. HARD 1000m should be closer to 2:08.5-2:10 pace per 500m. Was very consistent and there was no degradation from the first set of 1000m to the next. For the 10 second sprints you should be seeing 400+ WATTS each time. 

Score: Average 1000 Meter Time 4:29.5