Time Variable. 10'/8'/6'/4'/2' rest 1:30' Work this as 10' at 55% at 18-20spm - 8' at 60% at 20-22spm - 6' at 65% at 22-24spm - 4' at 70% at 24-26spm - 2' at 75% at 26-28spm. The stroke control will come from your own ability and perhaps down to if you are a lightweight or heavyweight rower. Naturally heavyweights will prefer to sit on the lower stroke rate but won't rate as high on tests whereas lightweight rowers will sit a little higher for training and testing. If this is new to you, please don't feel you have to hit the stroke rate targets. This is something that will develop through the program.