Since it's mostly time-based, you can easily do it with a group as well. Everyone starts and finishes together, nobody needs to feel bad about being faster or slower. Run the 4th round of your monitor, or pick a student to run it. 1️⃣ Alternate hard and easy strokes throughout 2️⃣ Take a hard 10 strokes every minute 3️⃣ Row easy for the first 4 minutes, harder for the next 3, easy for the next 2, then hard for the last 1 minute 4️⃣ Take a 30-second sprint every 500 meters Loads of variety, loads of meters! Want to go longer? Pick your favorite round or rounds and go again. You could even set your monitor for rounds of 10 minutes (with or without rest) and compare your results on the intervals. Need something shorter? Drop out one of the intervals - but then don't dog the ones you do end up doing!