https://youtu.be/B98nNNKUm_c This version of the row has the intervals programmed in, but it may cause sync problems with the concept2. Row 3 x 30/30 sec 4 x 45/45 sec 5 x 60/60sec 4 x 45/45 sec 3 x 30/30 sec At MAX Intensity. This means around 2K-5 OR FASTER! (If you can go faster, GO FASTER!) HR should eventually drift up to Zone 5 (I was in the second of the 45 second intervals before it finally got there).