Workout 12 - RowErg - Can You Hang?
Set a solid baseline pace, and the challenge begins from there. 

5 Min Interval @ Self Determined Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 
*X represents your average split for the duration of the 5 minute interval.  Your goals for the remainder of the intervals will be based off of this average split. Hold stroke rate between 24-28 for all intervals. Opened with a 2:17 pace with the goal of rowing the last interval at my 2K pace. Set drag to 120.