Row Intervals  

4x5 minutes continuous intervals

Interval 1: 2:00 @ r16, 1:00 @ r24, 2:00 @ r16

Interval 2: 2:00 @ r18, 1:00 @ r26, 2:00 @ r18

Interval 3: 2:00 @ r20, 1:00 @ r28, 2:00 @ r20

Interval 4: 2:00 @ r22, 1:00 @ r30, 2:00 @ r22

Each one-minute interval should be an all-out sprint. The two minute lower rate bookend intervals should be done around 75%. Follow the push don't pull mantra - how much can you put into every single stroke. R16 was very difficult for me, it really requires a SLOW recovery period which I struggled with. I couldn't regularly hold this rate without a slight pause at the finish.