You tube
30 min advanced rowing machine workout for weight loss.
3X8 min - 2 min rest
1-1667
2-1775
3-1744

5X2 mins/3min rest
1-475
2-504
3-499
4-510
5-502
4X1 min/1 min rest
252 m
262 m
248 m
258 m

You tube
Rowing workout of the day weight loss.
2:10.8/500 m avg

50 strokes, legs only
50 strokes, arms only
50 strokes, arm and body
100 full stroke
10-12 s/m

1st 5 minutes- 16-20 on the minute
21-30 s/m increase every .30 sec.

10X250 3:00 rest between
:54.2
:50.9
:50.3
:57.5
:55.0
:55.6
:55.9
:56.9
:58.2
:55.9

5000 meter
No break

2:10.5 avg
22 s/m

6X4 rounds 2 min rest after every round.
1-950
2-925
3-920
4-903
5-914

4X5 mins
16 s/m 1-5
18 s/m 5-10
20 s/m 10-15
22 s/m 15-20

10X.30 - .90 sec rest

2 min cool down

.30/.90 rest

7X400

4X500/1 R

2:17.4
13/sm

2:24.3
21/sm

2:46.6 avg