10KW4S1 - https://youtu.be/R4PvDso9998 Row 4mins at 20spm and 2K+18 pace, then 1 min at 28spm and 2K+10 pace. Repeat this six times (no rests). And if you want to hold 28spm 2K+10 for the last 4 minutes, please do. The main session is a straight 30 minutes rather than splitting the intervals due to the pause that the monitor introduces even with 0 rests.