Fitness and Performance
6 x 500 m row
Rest 3 minutes between each set
How hard should I push?
Take your 2 K race pace then subtract 2-5 seconds off your split
This is now your goal for today’s effort
Example:
7 minute 2K = 1:45 split – 2 – 5 seconds = 1:43 – 1:40 average pace
If in doubt take your pace numbers off the Level’s sheets.
Sport
Rest
