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
—	Erg Steady StateZ2 (typically Zone 3 on wearable). Conversational pace. Lactate < 2 mmol/L.	z2	50 min	18-20 spm
—	Strength A70% 1RM (introductory load). Focus on movement quality over load.	strength	45 min	—
Mon	On-Water Z2Z2 (Zone 3 on wearable). Light pressure. Technique + bladework focus.	z2	75 min	18-20 spm
Tue	Erg IntervalsHard day. 20 min Z2 warm-up → main set → 10 min Z2 cool-down. Log power + HR per interval.	z4	50 min	race rate
Tue	Strength B70% 1RM. Movement quality first.	strength	45 min	—
Wed	On-Water Z2Z2 (Zone 3 on wearable). Light pressure. Technique + bladework focus.	z2	75 min	18-20 spm
Thu	Rest	rest	0 min	—
Fri	On-Water Z2Z2 (Zone 3 on wearable). Light pressure. Technique + bladework focus.	z2	75 min	18-20 spm
Sat	Rest / Optional Easy	rest	0 min	—

Start tomorrow.

Programs run in the Flowbase app and come with Pro. Every session adapts to your tests and your readiness.