No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.
NOTE: "On" = Powerful Strokes "Off" = Easy Strokes
Segment 1 (Warm Up): (200 Strokes @24 Damper 4 Drag 111)
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
Segment 2: (100 Strokes @26 Damper 5 Drag 123)
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
Segment 3: (200 Strokes @22 Damper 6 Drag 138)
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off...
10 On / 10 Off
9 On / 9 Off
8 On / 8 Off
7 On / 7 Off...
1 On / 1 Off
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