Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your cadence vary as follows per interval: First and second interval: 2 minutes @ 80 rpm, 1 minute @ 75 rpm, 2 minutes @ 90 rpm, 1 minute @ 80 rpm Third interval: 1 minute @ 20 spm, 2 minutes @ 24 spm, 1 minute @ 22 spm, 2 minutes @ 26 spm. During the rest time continue rowing at light pressure.