Row 4000m (8 x 500m)

Rower chooses their own split time and their own stroke rate.

To complete the workout -

• All 8 (500m) splits must be completed in the same time, at the same pace and with the same stroke rate.
• Average split time and average pace must also match the 8 splits.
• Upload a photo of your result to facebook or instagram and use the hashtags #RowSeries #ShowUsYourSplits.
• To be eligible for the prize, athletes must be registered for ROW Series 2017 before completing the workout.
• The first 10 successful athletes will receive a refund of their entry fee.
• Athletes have until Sunday 2nd July 9pm (BST) to complete and upload your score.

Set up your monitor using the Single Distance feature, with splits set to 500m.

Instructions

1 - Select Workout

2 - New Workout

3 - Single Distance

4 - Set distance to 4000m

5 - Change Split Length to 500m

6 - Select OK and begin