Row Power Pyramid 
3 Rounds
150m/200m/250m/200m/150m
45 second rest between each // 2:00 rest between rounds

🎯 110% (1:53.0 pace)

Warmup and cool down are built in to this effort. The first three 150m intervals are designed to build up to target pace and speed. Let the pace slide a bit after the first round - staying above 100% but only going above 110% on the last 150m interval. Still a solid effort that had me breathing heavy by the end.