https://youtu.be/2rn3CElEEm0 Row 3 minutes at a low intensity at 20spm Row 2 minutes at 24spm - around 5-6 seconds faster. Row 1 minute at 28spm - around 5-6 seconds faster. Do this 5 times. Due to the delays in the Concept2 as it ticks over between intervals, I've set this up as 5 x 6 minute intervals. Feel free to duplicate this workout and programme it as a 3/2/1 x 5 row.