Long - 5 x 2000m rate increase 22-28 / 2 min easy
Row five 2000 meter pieces. In each piece, row the first 1000m @ 22 spm. Then 500m @ 24 spm, 250m @ 26 and 250m @ 28. Row for two minutes at light pressure during the rest period.
Check this Concept2 workout on the ErgZone app: