Aerobic Capacity

Row 500M @ 2K Pace +7 sec; w/2:00 rest x 10

  • Set Rowing Machine As > Select Workout > New Workout > Interval Distance  > 500M > Rest: 2:00
  • Divide your 2K time by 4 and add 7 Seconds an athlete with a 7:20 2K Row (1:50 500M Pace) would complete each of these at 1:57