https://youtu.be/9HCwYkr32hE Row 6mins at 20spm / 2K+18 (5-6/10 Then 1 min at 28spm / 2K+5 (9/10) Rest 90 seconds Do this five times. I haven't split the intervals into 6minutes and 1 minute in order to keep the sync of the monitors from drifting too much. If you want to add in the correct intervals, duplicate this workout and edit it.