You will row 400 meters for time, then rest for 1 minute. Once the minute is up, you will row 1200 meters for an overall total of 1600 meters.
You may start with the flywheel spinning during the 1 minute rest period, also known as a “Rolling Start” (For example you can start rowing with 5 seconds left in your rest so that the flywheel is moving at full speed when the next round starts)
Watch the Video to make sure you set your Monitor up correctly using the Interval Variable feature.
Score 2A: 400 meters for time
Score 2B: 400 meter time + 1200 meter time
You may redo this workout as many times as you like but you cannot combine your ‘best’ 2A score and ‘best’ 2B score. Both scores must come from the same attempt.
Using the below as an example: Score 2A would be your 400m time, Score 2B would be the total time which is your 400m time added to your 1200m time.
You’ll find this screen in the memory section of your PM3, PM4, or PM5 Monitor
IMPORTANT: All participants MUST use the “INTERVALS: VARIABLE” feature on a Concept 2 PM3, PM4 or PM5 monitor. Set interval 1 for 400 meters and the “rest” interval at 1 minute. Set interval 2 for 1200 meters, the rest time does not matter for this interval.
For more information on how to set your Concept 2 PM monitor for time intervals, please watch the video or visit the Concept 2 website.
Updated 1/14/15 for Workout 2 and beyond
At the end of the 4 weeks we will require the Open Division winners to submit a separate video with your height being measuring with a tape measure to confirm correct division.
ALL ATHLETES MUST SUBMIT SCORES BY MONDAY, JANUARY 19 AT 12:00PM Pacific Standard Time. Please avoid technology issues by submitting scores well before the deadline. Scores may be submitted online at: HERE. You may redo the workout as many times as you want before Monday, Jan 19th at 11:59am PST. If you redo the workout, you must submit a new score for BOTH 2A and 2B.