-40 min empty meters
Rowing
Rate and split targets instead of junk distance.
Filler here: Empty meters that build fatigue without intent.
Sample week
A rowing week, drawn once.
Sample. Seven days, labeled by what each block does for the sport. Not a promise.
40Mon
40Tue
0Wed
30Thu
0Fri
50Sat
0Sun
Sport-specific
Support
Filler
Rest
Total: 160 minSport-specific: 90 min
Sample edits
Three cuts we would make to this week.
Sample. Examples, not promises. Accept or Keep mine.
-40 min empty meters→
Before
40 min
After
10 min
Empty meters build fatigue without intent. Rate and split targets instead of junk distance.
-20 min steady paddle→
Before
40 min
After
20 min
Replace the paddle with a structured rate ladder.
+1 race-pace set, -1 long piece→
Before
50 min
After
35 min
More race-pace density, less long slow volume.
One question
Why rate and split instead of empty meters?
Empty meters build fatigue without intent. Hold a rate and a split target so every stroke has a purpose and a measurable standard.
