https://youtu.be/NO_tgz2mHT4 Row two minutes soft, then 1 minute HARD! Aim for around 2K+30 for the soft intervals, and then 2K-5 for the HARD intervals. Please bookmark the 4min Warm up and the 2 min cool-down and load them up for those sections of the video session. I've kept this as just a 30 minute workout in case you wish to rank it.