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RR19.4 – “2-3-Five”
Row 2000 meters. Rest 4 minutes. Row 3000 meters.
Scores:
MONITOR MUST BE PROGRAMMED USING “INTERVALS VARIABLE”.
MONITOR INSTRUCTIONS
Please Use “Intervals Variable”!
Results
Use the memory/date feature to locate your workout. Select the workout and take a picture of the screen.
“Gibraltar” (the distance across the Strait of Gibraltar)
Row 14,000 Meters (7000M x 2)
Scores:
19.3A – Total Time for 14,000M
19.3B – Fastest 7,000M Row
Monitor Set Up
Please set monitor using “Intervals: Variable” to program TWO intervals of 7000m with NO REST.
Watch video below for detailed instructions on monitor set up.
Monitor Results
19.3A – Total Time for 14,000M
19.3B – Fastest 7,000M Row (choose fastest time)
“REPLAY” (17.3 & 18.1)
ROW FOR TIME:
19.2A is your time to complete 250M
19.2B is your total row time (for 2500M)
MONITOR INSTRUCTIONS
Set up your monitor using “INTERVALS: VARIABLE” only.
Retrieve your results from the monitor memory ONLY!
MONITOR INSTRUCTION VIDEO
Workout: Row 8 intervals of 30 seconds followed by 30 seconds of rest.
Score: Total Meters Rowed for all 8 intervals.
Team Score: Total Meters Rowed – All 4 athletes combined.
MONITOR INSTRUCTIONS
Set up monitor for 8 intervals of 30 secs with 30 secs of rest (see below). Damper may be set at any level. Once intevals have been set, begin rowing as fast as possible. Rest after each 30 second effort. Rolling starts are acceptable after the 1st round.
After the completion of 8 total rounds, retrieve your results from the memory on the monitor.
Monitor Set Up
Results
Use the memory/date feature to locate your workout. Select the workout and take a picture of the screen. Submit the “total meters” rowed as your score. Upload a picture of your screen.
