Teams of 3 will take on the 10k row. The break-up strategy is fixed, with athletes switching off every 1 min. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn.

Sometimes there are days we think through a number of things to get the most out of a workout. This is not one of those days. The strategy today is that there is no strategy. This is a fantastic opportunity to turn the mind off and focus simply on effort. As long as athletes are giving it their all and transitioning quickly, the rest takes care of itself.

Work on good posture, and fast transitions to get a fast time


In teams of 3, 10km Row