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<< Click to Display Table of Contents >> Variable Intervals |
  
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<< Click to Display Table of Contents >> Variable Intervals |
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Variable Intervals are the most flexible, powerful and complex form of custom rows available. Using Variable Intervals, you can:
| • | Program up to 20 separate intervals, with every interval different from every other interval. |
| • | Follow the usual active/rest pattern, or skip the rests to create free-form patterns like staircases. |
To create a Variable Intervals Custom Row:
Choose Time or Distance.
Note: The only significant limitation in Variable Interval rows is that all the intervals need to be either time or distance, not a mix of the two.
Use the Easy, Stop and None buttons to choose whether you want rests or not, and if so whether you want to stop or row easy during rests:
If you choose Easy, the pre-settable targets for Easy are used during rests.
If you choose Stop, there will be Time rest periods and you are expected to stop rowing. If you row during Stop periods, your rowing action and any meters you row will be ignored.
If you choose None, the rest part of each interval is blanked out and unavailable.
If you choose None, a checkbox appears below the buttons enabling you to select Challenge mode. This is designed for Million Meter Challenges, which are best set up by creating 20 intervals of 50,000m each with no rests. When you row a Custom Row in Challenge mode, the two charts on the In-row Display are replaced with a large-font number that counts down from the aggregate total of the session (for example 1,000,000m) to zero.
In the pre-settable targets table, if you want to set Pace, HR or SPM targets, check the relevant boxes. If you check the Pace box, select the units you want to work with: /500m, Watts, or Cals/hr.
| • | The target settings are arranged into 7 pre-settable levels to make it easier to create Variable Interval rows. Change any of the targets to the settings you want, and also change the Range +/- which is the band above and below each target - for example if you set Pace to 2:00 and Range +/- to 0:03, then the target range for Pace will be 1:57 to 2:03 and a corresponding blue band will appear on the Pace Chart when you row that Custom Row. |
To define the Intervals, click the arrow to select the line for the first interval, then click in the first Target box in that line and use the drop-down list to select the target level you want for that interval. Then click in the Active box in that line and enter the number of meters or minutes for the Active part of the interval. If you've selected Stop or Easy for the rests, click in the Rests box in that line and enter the number of meters or minutes for the Rest part of the interval. To add more intervals, click the Insert button on the right, click the grey box to the left of the new line that appears, and repeat the process as for the first interval. Keep adding lines until you have enough intervals. You can also Delete lines or move the Up or Down, plus you can use the Fill Down button to copy a line down to all the lines below it to speed up the process. The total Active time and the total Rest time are shown at the bottom of the list.
| • | Name and save your Variable Interval Custom Row to make it available for rowing. A good way to name Variable Interval rows is say 5-Step Staircase for a free-form staircase pattern or say 500r1000* for a variable series that starts with 500 active and 1000 rest. |
The newly-created custom row will be shown in the Custom Rows list in the Custom Row Studio, and will also automatically appear on the Custom list in Session Setup.