2019 Workouts

2019 Workout 4 – “2-3-Five”

RR19.4 – “2-3-Five”

Row 2000 meters. Rest 4 minutes. Row 3000 meters.

Scores:

  • 19.4A – 2000M Time
  • 19.4B – 3000M Time
  • 19.4C – Cumulative Time (5000M)

MONITOR MUST BE PROGRAMMED USING “INTERVALS VARIABLE”.

MONITOR INSTRUCTIONS

Please Use “Intervals Variable”!

  • [Select Workout]
  • [New Workout]
  • [Intervals: Variable]
  • Interval 1 – Distance: 2000M – Rest 04:00 a
  • Interval 2 – Distance: 3000M – Rest 00:00 a
  • No More Intervals a

Results

Use the memory/date feature to locate your workout.  Select the workout and take a picture of the screen.

2019 Workout 3 – “Gibraltar” 

“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.

  • [Select Workout] > [New Workout]
  • [Intervals: Variable]
  • “Distance” > 7000M  > “Rest”= 00:00 √
  • “Interval 2”
  • “Distance” > 7000M > “Rest” = 00:00 
  • “No More Intervals”

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)

2019 Workout 2 – “Replay”

“REPLAY”  (17.3 & 18.1)

ROW FOR TIME:

  • 250 METER ROW
    • 30 SECONDS REST
  • 500 METER ROW
    • 1 MINUTE REST
  • 750 METER ROW
    • 2 MINUTE REST
  • 1000 METER ROW

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.

  1. [Select Workout] > [New Workout]
  2. [Intervals: Variable] > [Distance]
  3. Interval 1: 250M + 00:30 Rest a
  4. Interval 2: 500M + 01:00 Rest a
  5. Interval 3: 750M + 02:00 Rest a
  6. Interval 4: 1000M + 00:00 Rest a
  7. [No More Intervals]

Retrieve your results from the monitor memory ONLY!

  • 19.2A is your time to complete 250M
  • 19.2B is your total row time (for 2500M)

MONITOR INSTRUCTION VIDEO

2019 Workout 1 – “8:30”

19.1 – “8:30”

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

  • [Select Workout]
  • [New Workout]
  • [Intervals Variable]
  • Interval 1: [TIME]
  • Set “Time” to 00:00:30s
    (you must set the :00 to :30 before changing the 01:00 to 00: )
  • Set “Rest” to 00:30s
  • Press the check box.
  • Interval 2: [Time] .. repeat process for 8 total intervals.

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.

RR19.1 Monitor Instruction Video