Moving the footstretcher up or down has a direct implication on how you will be able to load your blade and use your body weight!
Warm up 5 minutes easy rowing @ 20 stroke rate
Do 2 x 12 minutes (2′ @ 18 – 1′ @ 28 ) x 4 all the strokes with pressure!
Do 120 HARD STROKES 2x (12 strokes ON MAX pressure @ 24 – 10 str. Light x 5)
All the strokes ON are at MAXIMUM PRESSURE and the suggested stroke rate.
All the easy strokes are really slow (12 to 16 strokes x minute) with very light pressure.
Rest from 2′ to 5′ from piece to piece with some Light rowing. You can get out of the ERG.