Short
2 x 10 min short intervals
- Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure.
Medium
5 x 6 min / 2 min easy
- Row five 6 minute pieces. Row for two minutes at light pressure between each piece.
Long
5 x 10 min / 2 min easy
- Row five 10 minute pieces. Row for two minutes at light pressure between each piece. „