Originally Posted by Glenny Boy

I use the rowing machine at the gym.The machines in the gym have a stalk on the side which goes from 1 to 10.I put it on no4.Then i set the little computer to do intervels and distance.I set the distance to 250km and the intervels to 1 minute rest.I start rowing for the first set at 110 then the computer will count down once you have rowed 250km.The computer will rest/countdown for a min.Then do 105km then 100 then 55.Thats all i do on the rower at the gym.I hope this helps.