Workout 45 - Row Erg - Full Send 

Seek full throttle with 100% commitment. Let the pace boat feature be your motivation to get after it with no reservations. 

5 x 1 min ON / 1 min OFF

4 x 1 min ON / 1 min OFF

3 x 1 min ON / 1 min OFF

2 x 1 min ON / 1 min OF

1 x 1 min ON / 1 min OFF

Increase intensity every interval. Last round = FULL SEND.

Rate: 26

DF: 123

Set the damper on the higher side of your normal range. Use round of five to warmup to a moderate pace. You'll then use the REROW function to see your average pace from the prior round. Goal is to beat previous average pace each round - by how much is up to you!