31
Workouts
P01
1. Choose the workout P01, as described in the
section “Selecting the mode” and start the
training session.
2. The total distance is 2,000m.
3. You may now start your training. The computer
counts down the pre-programmed values to
“0 m”.
4. As soon as the pre-programmed target is
reached, the computer stops counting.
P02
1. Choose the workout P02, as described in the
section “Selecting the mode” and start the
training session.
2. The total distance is 5,000m.
3. You may now start your training. The computer
counts down the pre-programmed values to
“0 m”.
4. As soon as the pre-programmed target is
reached, the computer stops counting.
P03
1. Choose the workout P03, as described in the
section “Selecting the mode” and start the
training session.
2. The total distance is 10,000m.
3. You may now start your training. The computer
counts down the pre-programmed values to
“0 m”.
4. As soon as the pre-programmed target is
reached, the computer stops counting.
P04
1. Choose the workout P04, as described in the
section “Selecting the mode” and start the
training session.
2. The training session lasts for 30 minutes.
3. You may now start your training. The computer
counts down the pre-programmed values to
“0:00”.
4. As soon as the pre-programmed target is
reached, the computer stops counting.
P05
1. Choose the workout P05, as described in the
section “Selecting the mode” and start the
training session.
2. Row 500m.
3. Take a 1 minute break.
4. Repeat 5 times.
5. The computer stops counting as soon as you
have completed all of the rounds.
P06
1. Choose the workout P06, as described in the
section “Selecting the mode” and start the
training session.
2. Row for 30 seconds.
3. Take a 30 second break.
4. Repeat 10 times.
5. The computer stops counting as soon as you
have completed all of the rounds.
P07
1. Choose the workout P07, as described in the
section “Selecting the mode” and start the
training session.
2. Row for 1 minute and then take a 1 minute
break.
3. Row for 2 minutes and then take a 2 minute
break.
4. Row for 3 minutes and then take a 3 minute
break.
5. Row for 4 minutes and then take a 4 minute
break.
6. Row for 3 minutes and then take a 3 minute
break.
7. Row for 2 minutes and then take a 2 minute
break.
8. Row for 1 minute and then take a 1 minute
break.
9. The computer stops counting as soon as you
have completed all of the rounds.
P08
1. Choose the workout P08, as described in the
section “Selecting the mode” and start the
training session.
2. Row 2,000m, 1,500, 1,000 and 500m.
3. Take a 3 minute break after each set.
4. The computer stops counting as soon as you
have completed all of the rounds.
P09
1. Choose the workout P09, as described in the
section “Selecting the mode” and start the
training session.
2. Row for 100 seconds and take a 20 second
break.
GB/IE
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