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.

Medium
5 x 5 min / 3 min easy

• Row five 5 minute pieces. Row for three minutes at light pressure between each piece.

Long
4-6-8-10-8-6-4 min pyramid / 2 min easy

• Pre-set the monitor for 60 minutes. Row seven intervals in a pyramid of 4-6-8-10-8-6-4, with two minutes at light pressure after each interval. A four minute piece, then two light, a six minute piece, two light and so on.