Sample Workout

Medium

10,000m with rate changes every 2000m: 22-26-22-26-22

Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 26 spm, 2000 meters @ 22 spm, 2000 meters @ 26 spm, and 2000 meters @ 22 spm.

Button Sequences

PM3/PM4/PM5: B-A-C