Medium - 2 x 4000m rate increase / 4 min easy
Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.
Check this Concept2 workout on the ErgZone app: