Friday 23rd April, 1130 BST, 0630 EDT - 6x3minutes, 40-stroke sprints

Timed for the US audience before work, this is a lactate threshold workout hosted from across the pond, of 6x3 min of 40 stroke sprints where you rest for whatever remains of your 3 min each time. So the faster you do the 40 the more rest you have. 10-minute warm-up to start.  The host is Lisa Weise who, with more than 30 years of competitive rowing experience, has first-hand knowledge of what it takes to succeed at the highest levels. Lisa’s personal and team accomplishments include victories in three Head of the Charles masters races, two Canadian Henley Championships, and four US Masters National Championships. Lisa balances her time on the water and coaching with a career as a decorated high school science teacher, a role that has lead to a unique perspective and approach when it comes to teaching the science of rowing.