2021 ROW’D ROYALTY WORKOUT #1
“WATER WATER EVERYWHERE”
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.
- [Select Workout] > [New Workout] > [Single TIME]
- Set to 10:00.
- Select “✓”
- Begin Rowing
- Score: Total Meters Rowed (Memory Screen)
“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