Today’s session was a proper change of rhythm from the recent steady aerobic rows: 10 minutes warm up, 6 x 3:00 on / 2:00 easy at 24 spm, then 5 minutes cool down.
The aim was not to sprint the early reps, but to settle into the session, hold good shape, and build through it if there was anything left in the tank. That is exactly how it played out.
The work block came to 18:00 total, covering 4534 metres at an average pace of 1:59.1/500m. The rep progression was nicely controlled: 744m, 750m, 753m, 756m, 759m, and then 772m on the final rep. Splits moved the right way too, from 2:00.9 down through 2:00.0, 1:59.5, 1:59.0, 1:58.5, and finally 1:56.6 on the last piece.
That is the part I liked most. The early reps were measured rather than overcooked, the middle of the session settled into a solid rhythm, and the final interval showed there was still another gear available. It never felt like a ragged survival effort. It was a controlled session with a definite lift at the end.
Stroke rate stayed where it needed to be, around 24 spm, which matters because the goal was to produce more speed without losing structure. This was not about chasing rate for the sake of it. It was about holding rhythm, connecting cleanly, and letting the pace come down rep by rep.
One thing worth noting again is the PM5 heart-rate display. The values shown beside the reps are not true average heart rate for each interval, but the heart rate at the point the split ended. Even so, the trend was useful: the end-of-rep values rose progressively through the session, which matches how the workout felt.
Overall, this was a good punchier session: disciplined early, controlled through the middle, and strong late. Exactly the kind of work that breaks up the steady mileage without tipping too far into chaos.
Session summary
10:00 warm up
6 x 3:00 / 2:00 easy @ 24 spm
5:00 cool down
Work block
18:00 total
4534m
1:59.1/500m average
Intervals
744m – 2:00.9
750m – 2:00.0
753m – 1:59.5
756m – 1:59.0
759m – 1:58.5
772m – 1:56.6
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