90% of this session should be good quality steady-state rowing and the remaining 10% should be a strong effort to nudge onto the uncomfortable side of UT1 so target at least 5secs faster than your steady-state for the 1min blocks and then straight back down onto that consistent steady-state rhythm (+20/22secs 2k pace) 2mins rest between round. 3x12mins Each 12mins is split into 3x4mins containing 3mins of steady-state roughly 19spm and 1min of UT1 roughly 22spm. 2mins rest between sets 3mins UT2, 1min UT1, 3mins UT2, 1min UT1, 3mins UT2, 1min UT1 - 2mins rest