Sample Workout

Long

5 x 10 min with rate increase / 4 min easy

Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.

Button Sequences

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