All levels
Part One:
Learning a little bit more about the rowing machine
Drag factor, what?
1) Press the “Menu/Back” button to turn on the machine and prompt the main menu page.
2) Select “More Options”
3) Select “Display Drag Factor”
4) Row about 5-10 strokes and a number will show on the screen fairly consistently. This number is your Drag Factor.
5) Spend 5 -10 minutes in your best drag feel (110 – 140).
Part TWO:
4 sets:
GHD hip extensions x 8 – 12
KB clean x 6 each arm
Rope climb x 3
Part THREE:
Back to the rower for 2000 m row at your premium drag factor and holding SPM under 28. This workout should be 80% physical effort.
Compare time and overall feeling to your previous 100% effort 2K.
