This workout asks that you row for 30 straight minutes restricted to a stroke rate of 20. I was trying this for the first time and wasn't sure what the intent was or what pace to aim for. The effect of the rate cap (which incidentally means 20 strokes every minute, not just an average over the 30 minutes) is that it is very hard to find much of an acceleration at the end at all. Accordingly you have to sit around your target pace the whole way… there is no escaping it.