Sample Workout | Concept2

Sample Workout

Long

4 x 15 min with rate increase / 3 min easy

Row four 15 minute pieces. Row the first five minutes of each @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28. Row for three minutes at light pressure during the rest period.

Button Sequences

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