Row this as you wish or follow our pace guide options.
- For a tough workout, start around 2km split plus 10s/500m and aim to increase pace a little with each rep.
- If you fancy a stroke rate session then row the respective intervals at R18/20/22. Start the rate 18 at 2km plus 20 and increase pace by 3s on the previous interval.
Remember to upload your result here and post on our Concept 2 indoor rowing Hub using #FMOpenW3 for verification. Complete this up to once per day for a greater chance of winning a prize. Full rules on the link below.