@sam.dutney: 5mn @ 2K pace + 15sec, 1mn rest x 8 The pace may vary ~2 splits either side depending on the individual. Most rowers train threshold the same way: 4 x 10 minutes. 3 x 12 minutes. 2 x 20 minutes. And those sessions work. But another way to build upper-aerobic power and sustained speed is to use shorter reps, short recoveries, and controlled sub-threshold intensity. This is based on a concept often nicknamed “Norwegian Singles”. The idea is simple: use one controlled interval session to accumulate a lot of sub-threshold work, without the recovery cost of harder threshold or VO2max training. This structure lets you complete 40 minutes of controlled work inside a 48-minute session, while still keeping the quality high and limiting total systemic fatigue. So when should you use this? This style of session, performed 2-3 times per week alongside genuine UT2 training, can be a fantastic way to build aerobic endurance, develop tolerance for longer or higher-intensity work, or keep building fitness while leaving recovery capacity for speed work or non-priority regattas. What should you expect? This should feel controlled from the start. The first few reps should feel a bit too easy, the middle reps should feel strong and controlled, and the last reps should feel like what I call “happy hurt”: productive, focused work without becoming desperate. If you’re trying to max out, you’ve missed the point of the session. The goal is to accumulate controlled sub-threshold work, where you can build upper-aerobic power, improve lactate clearance and oxidation, and develop sustained speed while minimising the recovery cost. Save this session and give it a crack during your next aerobic block.

Sam Dutney

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Friday 12 June 2026 04:23:24 GMT