Row 10 Intervals:
500, 400, 300, 200, 100,
100, 200, 300, 400, 500
(3000 meters total)
Rest 1 Minute Between Each Interval
Intervals must be in order: 500, 400, 300, 200, 100, 100, 200, 300, 400, 500m
SCORE: 3000m Row Time.
MONITOR INSTRUCTIONS
Be sure to use the “Intervals Variable” feature and set your rest to “1:00” after each distance.
> [Select Workout] > [New Workout] > [Intervals Variable]
> [Distance] > 500m, Rest=1:00 > ✓ > 400m, Rest=1:00 > 300m, Rest=1:00…etc
> [Next Interval] until the 10th interval is completed then,
At interval 11: [No More Intervals]
Rolling Starts are acceptable (begin rowing before rest is completed).
You MUST use the “Memory/Date” feature to locate & score your workout. Select the workout and take a picture of the screen. Keep that picture of your monitor handy as we may ask for validation of your score!
Important: There are 10 intervals that add to 3000m! Be sure to include both 100m rows.