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Classic – Strength endurance |
| Purpose: | Increase rowing-specific strength-endurance |
| Duration: | 12 – 25 minutes |
| Interval: | 4 – 10 minutes |
| Rest: | 5 minutes |
| Intensity: | 65% – 80% Read more about  Power percentages. |
| Heartbeat: | 65% – 75% of the HFres. Read more about Heart rate reserve. |
| Lactate: | 4 – 6 mmol |
| Phase: | Preparation period |
Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat
| SE1: | 3x (10' Fmax R24 → 5' rest) |
| SE2: | 4x (7' Fmax R24 → 5' rest) |
| SE3: | 5x (4' Fmax R24 → 5' rest) |
| SE4: | 6x (5' Kmax R24 → 5' rest) |
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Classic – Sprint training |
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Classic – Race specific training |
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