Row 3000 meters
Rest 3 minutes
Row for one 8 x 20/10 tabata
Result: Finished 3000 meters in 12:45 maintaining a steady 4:15 per km / 28-30 strokes per minute. Rower damper was set to 10. For the tabata set the rower damper to 8 and completed 56 calories in the 4 minutes.