This is a two day, intermediate training plan meant to be used in addition to your weekly strength training plan. Perform your strength workout 2-3 times a week but add in this Rowing HIIT workout twice weekly (for example on Tue/Thur). Day 1: This is a shorter, less intense rowing HIIT session. Interval sessions are 45-seconds of work followed by 30-seconds of easy rowing repeated 5x. With each interval set - try to increase your average strokes per min by one stroke. Day 2: This is a more challenging rowing HIIT session. Interval sessions are 60-seconds of work followed by 40-seconds of easy rowing repeated 6x. With each interval set - try to increase your average strokes per min by one stroke. Following both of these cardio workouts - you'll be asked to do a few stretches to relax and stretch your back muscles. Don't skip them! DO not perform these rowing workouts back-to-back - get at least 48 rest between your cardio workouts. Staying Strong Together, MICHAEL WOOD, CSCS Jefit