Long - 3 x 8000m with cadence change /5 min easy
Ride three 8000 meter pieces. In each piece change the cadence every 2000m. Row the first 2000m @ 75 rpm. Then 2000m @ 85 rpm. 2000m @ 75 and 2000m @ 85. Ride for five minutes easily during the rest period.
Check this Concept2 workout on the ErgZone app: