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短訓
6 x 20 sec high intensity intervals
Set your monitor for a time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes.
Button Sequences
PM3/PM4: B-D-D-A-B-B-D-C-E
PM5: B-D-D-B-A-B-B-D-C-E
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中訓
40 minutes with rate change 22-24-26
Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, then 26, 24, 22, 24 and so on.
Button Sequences
PM3/PM4/PM5: B-D-B-B-E
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長訓
6 x 2000m rate increase 22-28 / 2 min easy
Row six 2000 meter pieces. In each piece the first 1000m @ 22 spm. Then 500m @ 24 spm, 250m @ 26 and 250m @ 28. Row for two minutes at light pressure during the rest period.
Button Sequences
PM3/PM4: B-D-C-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-E
PM5: B-D-D-A-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-E
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