10(1 min on, 1 min on;2,44./500m;24spm;79w;
572cph;92cals;70-100abm.

2x10mins,2mint;2.44.5/500m;21spm;79w;570cph;
189cals;71-114abm;DF4

1x30mins;2.49.3/500m;23spm;72w;547spm;271cals
75-123bpm;DF4

50-40-30-20-10,2mint;2.46.2/500m;23spm;75w;559cph;150cals;
75-102abm

3x1000m,3mint;2.57.0/500m;22spm;63w;526cph;
150cals;72-102bpm

1-2-3-4-3-2-1 mins,2mint;2.30.5///500m;24spm;85w;
602cph;158cals;70-105abm. Hard.

6x500m,2mint;3.02.1/500m; 22spm;58w;499cph;150cals;DF4;75-100abm. Easy session.

4x4mins,2min4;2.43.2/500m;22spm;82w;
581cph;153cals;71-107abm;DF10

2000m/1500m/1000m/500m.3mint;
2.49.3/500m;22spm;72w;547cph;256cals;
1)71-100;2)86-106;3)90-108;4)91-108 bpm.

20(45sec on, 45 sec off); 2.42.1/500m; 24spm;82w;582cph;137cals;71-104 abm

8/6/4/2mins,3mint;2.57.7/500m;22spm;63w;514cph;170cals;73-101abm.

4x1500m;2.47.1/500;22spm;75w;557cph 369cals;75-126bpm. Hard session

1x20mins;2.57.5/500m;22spm;63w;515cph;
166cals;71-113bpm

5x750m,2mint;2.48.3/500m;22spm;73w;
552cph;190cals;73-108abm. Really pleased...hwve buiolt up enough muscle memory to row at 22spm a…

4x6mins,3mint;2.49.9/500m;22spm;73w;
550cph;219cals;75-111abm. Good session

DH...Can you row this slow?3.01.1/500m;
18spm;59w;502cph;165cals qbm?.
NB 2min intervals, 14/24/14/24 etc.

5x(20-40-60-89-100cals) 2mint;
3.11.5/500m;22spm50w;471cph;300cals;
74-100abm

8x500m'2mint;3.20.0/500m;22spm;44w;
450coh;400cals;80-97abm

4x1000m,2mint:3.20.0/500m;22spm;46w;
450cal;200cph;80-97abm. Used legs. Pleased with results.

10x1min,1mint, arms and core only...knee painful. 3.12.3/500m;22 spm;49w;463cph;
73cals;77-97 abm

5x3mins;2mint;2.58/500m;24spm;62w;
513cph;126cals;BPM71-94

6x1000m 2mint; 2.46.3/500m;24spm;76w;
561cph;380cals;70-108abm...(81-97;84-100;
87-103;90-104;89-108.

1x5000;2.49.2/500m;21spm;72w;563cph
258cals102-113abm

12x250m@DF1-12 ;1mint ;3.26.2/500m ;21spm;40w;436cph;144cals;75-84abm

2.44.5/500m;22spm;78w;559cph;258cals;;
80-119bpm