Focus: Rhythm, motion, and power consistency.
Rate: 24spm
Drag Factor: 113
Warm-up: Row at a comfortable pace for five minutes.
4x 4:00/ 1:00 rest
3x 3:00/ 1:00 rest
2x 2:00/ 1:00 rest
1x 1:00/5:00 cooldown
Keep your rate and power output steady throughout each interval. You'll take two minutes between each block to reset and reprogram the monitor. The four-minute intervals should be done at an RPE of 5 (moderate effort, but can still comfortably talk). Drop your splits with each subsequent block. A great workout to log volume - I was over 9000 meters from start to finish.
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