037 : 005 CAPACITY + INTERVALS

Work:

12 sets 
500m Row 
rest 2-minutes 

Flow:

If you’ve been following along the last few weeks with the rowing interval session then I’d recommend starting somewhere at your fastest 500m minus:06-:08–meaning if you rowed a 1:54 500m then you would start this session around 2:00-2:02 so that you can adequately build to a pace for the required sets. If you have not been following along, you’ll want to pick a pace that you believe you can improve upon for 12 total sets. 

Constraints:

Each 500m row must be slightly faster than the one before it. Usually improving by :01-:02 is more than enough, I personally try to improve exactly :01 each time because that’s what makes my exercise-induced OCD happy. If you start too slow, you may have additional sets to do if you really want to see how far you can go with it. If you start too fast then you may have to slow down and only slightly improve per set or terminate remaining sets and regroup to come back and hit it with appropriate pacing.