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IMPORTANT - Set your drag factor (usually the lever on the side of your machine) before starting. And leave it there. The 'Resistance' figures represent the effort you put into the row.
Row 5 x 11min intervals with 1 minute rest between. You don't have to rest. You can row lightly, or full pressure strokes at 15spm if you want to make this a full 60 minute workout.
Interval1 - 18spm at 2K+20 (6/10 effort scale)
Interval2 - 20spm at 2K+18 (7/10)
Interval3 - 22spm at 2K+16 (8/10) Interval2 - 20spm at 2K+18 (7/10)
Interval1 - 18spm at 2K+20 (6/10)
Don't worry if the effort feels more than 7/10 and 6/10 on the way down the rate pyramid. You're meant to feel it. Just use the same pace you did on the way up - and stick to it!
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