Next months Cross Team Challenge has been set by Rote87.
It is a short sharp interval session:
3 x 300 metres with 3 minutes rest
First interval from a stopped flywheel, the remaining two intervals can be from rolling starts.
To clarify it is two rests of 3 minutes - your workout should be:
Row 300m, rest 3 mins, row 300m, rest 3 mins, row 300m > upload results of the time it took you to row all 3 sessions of 300 metres NOT including the rest times.
The new season Challenge Series also starts in September.
Round one is the classic 4 minute O'Neill test.