4mins work : 3min rest

2mins work : 30sec rest

1min work : 3min rest

2mins work : 30sec rest

4mins work : Done!

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: 4:00, Set Rest time: 3:00min --> Check mark--> Time --> Set time: 2:00 --> Rest time: 30secs --> Check Mark --> Time--> Set time: 1:00, Set Rest time: 3:00min --> Time--> Set time: 2:00,Set Rest time: 30 secs --> Time--> Set time: 4:00--> Check mark-->No More Intervals when ready.