3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below
Score: 1342
Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Rate 15 is slow and takes some getting used to. Damper needs to be all the way down for the r15 work and focus on getting as much length as possible with each stroke. You are going to expend a lot of energy on the second interval, so try to hold something back on that first interval.
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