According to the descriptive detail for today’s training session, the main focus was to be on keeping HR in the painted-on-screen HR zones. Secondary and tertiary focus were to be on rating and effort level.
The heart of the matter is the unknown formula used to calculate the HR ranges which paint the HR zones. I think the formula is in error, but since I don’t know what it is and what values it is using for me in its variable or variables, I can’t prove that.
However, I had great difficulty complying with the training details/instructions and the only way I could keep my HR low enough to stay in the designated range during the 500 meter intervals was to exercise great restraint and do much less than a full drive with each stroke.
After the training session, I did a supplemental warm down:
Happy rowing to you.