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IMPORTANT - Set your drag factor before you start the session. The resistance value given is the amount of effort you put into the stroke. Do not adjust resistance - adjust the effort you put in
Row 8 x 2 minute intervals with 2 minutes rest between
Stroke rate is 30spm (follow me for the timing)
Effort will start around 8/10 and rise to close to 10/10 by the end. This should be done close to your 2K race pace. (If you usually rate higher than 30 for your 2K try to get close to pace even at 30spm, but don't worry if you can't)
Apologise for the quality drop when I talk about setting up the machine. I realised I didn't say it when I shot it, and so used a previous video and blew it up in the hope of maintaining the illusion of TV!
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