Sample Workout


60 minutes with rate changes every 5 minutes: 22-24-26-24-22

Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.

Button Sequences

PM3/PM4/PM5: B-D-B-D-B-A-C-C-C-E