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Six weeks, three sessions each week, designed to get you ready for the 30mins @20spm test. Feel your fitness, confidence and understanding of pacing develop as you sweat your way through six weeks of structured training sessions. 

The program includes the following:


- 6 weeks of programming, 3 workouts per week
- Weekly brief so you know the week's focus
- Speed guides to make sure you pace the workouts correctly
- Email support if you have any questions during the plan


This program is structured progressively, allowing you to focus on the basics whilst gradually narrowing the focus on the 30mins @20spm test.  Take note that this 30mins will be carried out at 20spm, NOT free rate! The program is designed to balance the training stimulus against fatigue and recovery for individuals who are new to the sport or short on time. More experienced athletes have the freedom to add supplementary sessions alongside the program should the need arise.

Equipment Requirements.


Keep it simple, all you need is:


- Rowing machine
- Discipline 


*Please make sure your benchmark tests are up to date in settings to get a more accurate split target for sessions*


Suggested pre 30min plans:
Starter plan, Base fitness.


Suggested post 30min plans:
Rate Plan, 5k, 2k, 1k.

The Six Week 30min Plan

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