See below for instructions on setting up the monitor and how to find the scores you need to submit.

Row 500m

   Rest 2 minutes

Row 1000m

   Rest 1 minute

Row 500m

   Rest 2 minutes

Row 1000m

   Rest 1 minute

Row 500m

   Rest 2 minutes

Row 1000m

Scores:

4A: Slowest 500m

4B: Slowest 1000m

Set up your monitor using the Intervals: Variable feature. Rolling starts are permitted, except for the first rep. Row must be set up as per below instructions.

Instructions

1 - Select Workout

2 - New Workout

3 - Intervals

4 - Intervals: Variable

5 - Interval 1 - Distance

6 - Set distance to 500m, rest to 2:00 minutes and press OK

7 - Interval 2 - Distance

8 - Set distance to 1000m, rest to 1:00 minute and press OK

9 - Interval 3 - Distance

10 - Set distance to 500m, rest to 2:00 minutes and press OK

11 - Interval 4 - Distance

12 - Set distance to 1000m, rest to 1:00 minute and press OK

13 - Interval 5 - Distance

14 - Set distance to 500m, rest to 2:00 minutes and press OK

15 - Interval 6 - Distance

16 - Set distance to 1000m, rest to 1:00 minute and press OK

17 - Select No More Intervals and begin

Instructions

1 - Select Memory

2 - List by Date

3 - All workouts should be listed.  Ensure that the top workout is selected.

4 - Select the magnifying glass

5 - Your scores should be displayed