Sample Workout

Long

5 x 2000m rate increase 20-26 / 2 min easy

Row five 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.

Button Sequences

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