Row: 2 x 10min + 2 x 2min

Rest: 5 mins between 10min intervals & the start of the 2min intervals & 1min between 2min intervals

Work for max distance on each interval. Remain consistent and try to beat previous attempt on 2nd, 2min interval.

Drag Factor/Damper: Your choice

Stroke Rate: Your choice

Record: Avg split for each piece. The goal is to maximize distance on all performances.

HOW TO PROGRAM THE MONITOR:

Main menu --> Select Workout --> New Workout --> Intervals Variable --> Time--> Set time: 10:00, Set Rest time: 5:00min --> Check mark--> Time --> Set time: 10:00 --> Rest time: 5:00mins --> Check Mark --> Time--> Set time: 2:00, Set Rest time: 2min --> Time--> Set time: 2:00,Set Rest time: 2mins --> Check mark-->No More Intervals when ready.