Set interval 1 for 1,500 meters and keep the “rest” interval at 0.
Set interval 2 for 6000 meters.
After you complete 1,500 meters, the screen will change over to begin interval 2, 6000 meters.
There is no programmed rest in this workout.
Watch the Video to make sure you set your Monitor up correctly using the Interval Variable feature.
SCORE 4A: 1,500 meters for time
SCORE 4B: 1,500 meter + 6000 meter time
You may redo this workout as many times as you like but you cannot combine your ‘best’ 4A score and ‘best’ 4B score. Both scores must come from the same attempt.
Using the below as an example: Score 4A would be the time it took you to row 1,500 meters – 6:41.4 . Score 4B would be the total time –34:18.9 (1,500 meters + 6000 meters 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 1,500 meters and keep the “rest” interval at 0. Set interval 2 for 6000 meters.
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, February 2 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, Feb 2nd at 11:59am PST. If you redo the workout, you must submit a new score for BOTH 4A and 4B.