Workout #4

Workout 4 Sponsored by:

Row 1,500 meters then Row 6000 meters

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.

Download the Score Card HERE


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

PLEASE: take a photo of your score in the monitor memory screen. We will use this for any minor scoring issues.

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.

Proof of Performance / Video Requirements:

Updated 1/14/15 for Workout 2 and beyond

Everyone take a photo of your results in the memory section of your monitor.
A video is not required for everyone, but If you think you are going to be in the top 5 for a workout it is recommended that you video your performance. The top athletes in each division may be subject to video submission or monitor validation by a Concept 2 technician or Row’d Royalty official.
      • State name and division competing in
      • Show monitor screen (zoom in) starting at zero
      • Camera must face monitor and you rowing the duration of the row
      • Show monitor screen (zoom in) at completion of row with your score
      • Lastly go to the memory screen to show the last workout and your interval splits

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.