Sample Workout

Short

3 x 6 min with Level Change

Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @20, 1 minute @24, 2 minutes @22, 1 minute @26 Third interval: 1 minute @20, 2 minutes @24, 1 minute @22, 2 minute @26. During the rest time continue rowing at light pressure.

Button Sequences

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