Sample Workout

Short

8 x 2 min @ 28 spm / 1 min easy

Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Button Sequences

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