Rowing Intervals 
10 Rounds 
40 seconds work
20 seconds rest
Repeat it and beat it! 

 

During your first set of ten, aim for a steady effort that can be maintained somewhat easily. Call this your warm-up set. Rest a few minutes, then try ten more rounds. With this set aim to increase your power output during all ten intervals, enough to beat your effort from your previous set. My aim was 2:05 or below for the 'warm-up' sets and 2:00 or below for the work sets.