3 x 10min w/ 4min Rest as follows …
4min @24 s/m
Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves. That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing. Ease into this workout for the first four minutes by finding your rhythm and breathing. However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.
Set the monitor for 10 minutes of work and 4 minutes of rest. During each ten minute piece follow the prescribed rating shifts.
Post your distance for each piece to comments.