This will be an all out affair!

Warm- up:
8 minutes at 22, 24, 26, 28 (effort – +4, +2, 5k pace, -2)

2,500 meters – Change rates by 2 every 500 meters
22, 24, 26, 28, 30

Row this at the hardest pace you can

Rest 5 minutes

1,500 meters – Change rates by 2 every 500 meters
28, 30, 32

Row at hardest pace you can

At the end of this workout you ought to feel blasted. We are trying to maintain a pace between your 5 k and your 2k. It is a very uncomfortable pace but will help develop muscle, endurance and mental stamina!