The first time you row, it asks you to do a calibration test where you row for 2,000 meters so it can gauge how fast you need to row for each of these four interval paces: paddle, steady, race (fast), and sprint (fastest).
It utilizes this pace info based on which of these four programs you choose: push programs, interval workouts, race workouts, or open row. Push programs include a set number of workouts to help you reach a goal. Interval workouts include a variety of workouts based on time and pace. Race workouts allow you to virtually race other rowers, which really makes you row hard! Open row allows you to row for a certain time or distance or to just row freely and stop when you want.
These program options made working out a little competitive and game-like, which made it so fun — the time just flew by, and I was dripping with sweat!
