Row: 3 x 8min

Rest: 4 min between intervals

Work for max distance on each interval. Remain consistent and try to beat your previous attempt on the 2nd & 3rd intervals.

Drag Factor/Damper: Your choice

Stroke Rate: Your choice

Record: Avg split for each piece. The goal is to maximize performance on all distances.

HOW TO PROGRAM THE MONITOR:

Main menu --> Select Workout --> New Workout --> Intervals time--> Set time 8:00, Set Rest time: 4 min --> Check mark when ready.