Sample Workout

Short

2 x 2000m @ 26 spm / 4 min easy

Row two 2000 meter pieces @ 26 spm. Row for four 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-B-B-E
PM5: B-D-D-A-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-E