FLOW

Prior to the heat, the athlete will be lead onto the competition floor and to their assigned rower. The athlete may sit down and strap their feet in, however, they may not touch the rower handle or monitor. This workout begins with the athlete seated on the rower, hands removed from the handle with the monitor displaying “0” meters. At the start of the clock, the athlete may grab the handle and begin rowing.

Throughout the race, the speed of the pace boat will increase. The athlete will continue rowing until the pace boat overtakes the individual or the time-cap expires. If the athlete gets caught prior to the expiration of the time-cap, the athlete is done with the workout. They will then be asked to sign their scorecard, and head back down their line to exit the competition floor.