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Rowing · intervals · 34 min

5 × 500m Intervals

Five hard 500m pieces with equal rest. Brutal and effective.

Step 1 of 12

Warm-up

Z1 recovery

8:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up8 min · Z1 recovery
  2. 500m hard (1/5)2 min · Z4 threshold
  3. Easy paddle (1/5)2 min · Z1 recovery
  4. 500m hard (2/5)2 min · Z4 threshold
  5. Easy paddle (2/5)2 min · Z1 recovery
  6. 500m hard (3/5)2 min · Z4 threshold
  7. Easy paddle (3/5)2 min · Z1 recovery
  8. 500m hard (4/5)2 min · Z4 threshold
  9. Easy paddle (4/5)2 min · Z1 recovery
  10. 500m hard (5/5)2 min · Z4 threshold
  11. Easy paddle (5/5)2 min · Z1 recovery
  12. Cooldown6 min · Z1 recovery