Estuary

An EMOM metronome — a fixed workload in a fixed window, where the only variable is how much rest you earn.

Grade: Peak · Intervals · 8 × 2:00

The workout

• Every 2:00: 250/200 m Row · hard
• Rest: Remainder — usually ~1:05
• Target: All eight within 5 s · true 90% efforts, not max sprints

Why we programme this

The minute is a coach you can't argue with. Fixed work in a fixed window means the effort self-regulates: go too hard and you lose your rest, so the format teaches you the right pace by feel. It's the cleanest tool there is for training repeatable power and pacing discipline — produce, recover, repeat, without the wheels coming off.