Program · All levels
Weeks
—Sessions a week
—Strength a week
PolarizedIntensity model
§02A typical week
Week 1, session by session.
One week from the plan, so you can see the shape of it. In the app each session adapts to your tests and your readiness on the day.
| Day | Session | Type | Time | Rate |
|---|---|---|---|---|
| — | Strength Session A | strength | 53 min | — |
| Mon | Active Recovery & Mobility | z1 | 35 min | — |
| Tue | Strength Session B | strength | 53 min | — |
| Wed | Pre-Rowing Activation & Stretching | strength | 25 min | — |
| Thu | Strength Session | strength | 53 min | — |
| Fri | Optional Strength or Active Recovery | strength | 38 min | — |
| Sat | Rest & Recovery | rest | 18 min | — |
Start tomorrow.
Programs run in the Flowbase app and come with Pro. Every session adapts to your tests and your readiness.
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