Workout 96: (Medium intervals at different damper settings) The mission is clear. Find what works for you.    Moments of personal success can be momentum for life. Let's take a tour of some different places and set ourselves up to be successful in the process.    Inspired by the efforts of Benjamin Becerra, a truck driver who is dedicated to his own health and encouraging his fellow drivers to seek out what works for them. #truckergs #smallgoalsdaily   Stay tuned for a conversation with Benjamin after the workout!   Total Workout Time: About 30 minutes Programming starts at [3:06] Monitor set up: 3 minute intervals, 1 minute rest   Warm Up:  Damper @ 10  Stroke rate 20, 22 and 24   1 minute rest   Interval 2: Damper @ 9 Stroke rate 24   1 minute rest   Interval 3: Damper @ 8 Stroke rate 24   1 minute rest   Interval 4: Damper @ 7 Stroke rate 24   Rest and reprogram the monitor   Interval 5: Damper @ 6 Stroke rate 24   1 minute rest   Interval 6: Damper @ 5 Stroke rate 24   1 minute rest   Interval 7: Damper @ 4 Stroke rate 24   Cool down   **LISTENER REQUEST** I would love to hear your feedback!  Send in an email or voice recording to [email protected] and share your experience!    Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg?  As The Flywheel Spins "Row Basics"   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK