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 |
|---|---|---|---|---|
| — | SessionZone Zone | z2 | — | — |
| — | Full rest | rest | — | — |
| Mon | Strength Day A + 15′ easy paddle | strength | — | — |
| Tue | Aerobic base rowZone UT2 | z2 | — | 18–20 spm |
| Wed | Steady-state buildZone UT1 | z3 | — | 22 spm |
| Thu | Mobility + power primer | cross | — | — |
| Fri | Strength Day B + technique row | strength | — | — |
| Sat | Long steady rowZone UT2 | z2 | — | 18–20 spm |
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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