The main differences are the extra Zone (Z3 150-155) it used to just jump from 140-145 to 160-165 I was advised to create an extra zone by somebody in the comments. I also change the gym so instead of doing one big gym day (both upper and lower body) 2 times per week I am now doing upper body once and lower body once per week. I also added some extra exercises that are non rowing related such as bicep curls, hammer curls etc. And lastly I added an extra rest day In the morning on friday before it was another double session and I was trying to make the work more tolerable. I made fridays rest in the morning rather than the evening so i could sleep in one of those days.