Sample Workout

Long

3 x 10,000m with cadence changes every 1000m / 3 min easy

Ride three 10,000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 2000 meters @ 80 rpm, 2000 meters @ 75 rpm, 2000 meters @ 80 rpm, 2000 meters @ 85 rpm, and 2000 meters @ 80 rpm. Ride for two minutes easily between the pieces.

Button Sequences

PM5: B-D-D-A-D-D-B-A-A-C-C-C-C-C-A-A-A-A-B-B-B-E