Sample Workout

Long

2 x 10,000m / 6 min easy

Row two 10,000 meter pieces. Row for six minutes at light pressure between each piece.

Button Sequences

PM3/PM4: B-D-E-C-D-D-B-A-A-C-C-C-C-C-A-A-A-A-B-B-B-B-B-B-E-C-A-A-A-A-C-C-C-C-C-C-E-E
PM5: B-D-D-D-C-D-D-B-A-A-C-C-C-C-C-A-A-A-A-B-B-B-B-B-B-E-C-A-A-A-A-C-C-C-C-C-C-E-E