Row Conditioning
Distance: 5000m
Rate: 20 

DF 113

The rowers at Exton Y don't connect to ErgData and need to be cleaned out in a bad way. Just to reach a DF of 113 I needed to set the damper to nine-and-a-half. Something to remember with low rate training is that the recovery is slower, not the drive. Drive hard and long with good technique and not leaning back too far, then recover slowly and smoothly.