Endurance Workouts

Steady state (the foundation)

• 20-40 minutes at a moderate pace (rate 18-22 spm)
• Should be able to hold a conversation
• This is where most aerobic fitness is built

Interval training

• 4x 5 min with 2 min rest between. Rate 24-28 spm
• 8x 500m with 1 min rest. Target consistent splits
• Pyramid: 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min — with 1 min rest between

2k test preparation

The 2k erg test is the benchmark in rowing. Build toward it with: steady state base (4-6 weeks), interval work (2-3 weeks), then test day.