Short
6 x 20 sec high intensity intervals

• Set your monitor for a time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes.

Medium
40 minutes with rate change 22-24-26

• Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, then 26, 24, 22, 24 and so on.

Long
4 x 10 min / 2 min easy

• Row four 10 minute pieces. Row for two minutes at light pressure between each piece.