2021 Workouts

ROW 4 INTERVALS
500m, 500m, 500m, 500m (2000m total)
**NO REST BETWEEN INTERVALS**

SCORE A: 3RD 500M INTERVAL

SCORE B: 2000M TIME

MONITOR INSTRUCTIONS

[Select Workout] > [New Workout] > [Intervals] > [Intervals Variable] > [Distance]
Set to 500m
Set rest time to 0:00
Select “✓”
Repeat these steps for a total of 4 intervals
Select “No More Intervals”
Begin Rowing
Score: 3rd 500m Interval time

20.4 REVISIT “TEN MINUTES TO MIDNIGHT”

ROW AS FAR AS POSSIBLE IN 10 MINUTES

SCORE: Total Meters

MONITOR INSTRUCTIONS

You MUST use the “Single Time” feature, set to 10:00.

“F-2020!!” 2021 ROW’D ROYALTY WORKOUT #3

ROW 3 INTERVALS

2021m, 2min rest, 2021m, 2min rest, 2021m

**ENSURE THAT YOU SET A 2MIN REST BETWEEN INTERVALS AND DO NOT SET A 3RD REST AFTER YOUR LAST INTERVAL**

SCORE: TOTAL TIME INCLUDING REST

MONITOR INSTRUCTIONS

[Select Workout] > [New Workout] > [Intervals] > [Intervals Variable] > [Distance]
Set to 2021m
Set rest time to 2:00
Select “✓”
Repeat these steps for a total of 3 intervals
CHANGE THE REST TIME TO 0:00 FOR THE 3RD INTERVAL
Select “No More Intervals”
Begin Rowing
Score: Time it took to row the entire 6063m INCLUDING REST TIME

“Flight to the Finale (747)” 2021 ROW’D ROYALTY WORKOUT #4

“If everything seems under control, you’re not going fast enough.” – Mario Andretti

ROW 3 INTERVALS

7000m (FOR TIME), 4-Minutes (FOR METERS), 7000m (FOR TIME)

SCORE A: First 7000m row time

SCORE C: Second 7000m row time

MONITOR INSTRUCTIONS

[Select Workout] > [New Workout] > [Intervals] > [Intervals Variable] > [Distance]
Set to 7000m
Set rest time to 0:00
Select “✓”
Select “TIME”
Set time to 4:00
Select “✓”
Select “DISTANCE”
Set to 7000M
Select “✓”
Select “No More Intervals”
Begin Rowing
Score A: Time it took to row the FIRST 7000m interval
Score B: Total distance rowed in 4-minutes
Score C: Time it took to row the SECOND 7000m interval