Thursday 15/02/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
Rowing Machine Workouts
Description:
Complete a series of intervals with varying durations: 1 minute, 3 minutes, 5 minutes, 3 minutes, and 1 minute. Each high-intensity interval is followed by a 2-minute light activity period for recovery.
Format:
Warm-up: 5-10 minutes of light cardio to prepare your body.
Interval Training Program:
1st Interval: 1 minute high intensity, followed by 2 minutes light activity.
2nd Interval: 3 minutes high intensity, followed by 2 minutes light activity.
3rd Interval: 5 minutes high intensity, followed by 2 minutes light activity.
4th Interval: 3 minutes high intensity, followed by 2 minutes light activity.
5th Interval: 1 minute high intensity.
Cool down: 5-10 minutes of stretching or light cardio to aid recovery.
Button Sequences for Rowing Machines
Objective:
To configure the rowing machine for a specific workout, follow the button sequences below based on your machine model.
For Models PM3/PM4:
Press B, D, E; navigate to the main menu.
Select workout type: D, 4A for intervals, 2B to customize time.
Confirm with E; repeat D, 2B, E to set each interval.
Adjust recovery time: D, 2B, E; D, 2C for 2 minutes, E.
Confirm settings: D, 2C, 2E to start.
For Model PM5:
Press B, 4D; navigate to the workout settings.
Select 4A for intervals, 2B to customize time.
Confirm with E; repeat D, 2B, E for interval setup.
For recovery: D, 2B, E; D, 2C, E for 2 minutes rest.
Finalize: D, 2C, 2E to begin workout.