RowAlong on YouTube: https://youtu.be/0nq5IEEohOk Row 1 minute at 20spm / 2K+18 pace, then 1 minute at 24spm / 2K+12, then 1 minute at 28spm / 2K+5 or faster. Then go down the pyramid again, slowing down. Do this 4 times, you're 20 minutes are up! Make sure to warm up first. The RowAlong video for this has a 4 minute warmup before this main session.