4 ms·Row, on the water, 10 to 14km, 3-5x per week. Erg, 40 to 60m, 20-24spm, 3x per week.by dano 13y agoRow, on the water, 10 to 14km, 3-5x per week. Erg, 40 to 60m, 20-24spm, 3x per week.