Sample Workout

Long

3 x 5000m with rate changes every 1000m: 22-24-26-24-22 / 3 min easy

Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.

Button Sequences

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