Short
5000m time trial
- This is one of the monitor’s preset standard workouts. Row a 5000 meter time trial, going for your personal best.
Medium
6 x 3 min / 3 min easy
- Row six 3 minute pieces. Row for three minutes at light pressure between each piece.
Long
2 x 21 min with rate increase / 4 min easy
- Row two 21 minute pieces. Row the first six minutes @ 20 spm. Then five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30. Row for four minutes at light pressure between each piece.