Sample Workout

Medium

2 x 4000m / 6 min easy

Row two 4000 meter pieces. Row for six minutes at light pressure between each piece.

Button Sequences

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