Row Intervals 
4x12 minutes 
3 minutes rest
DF 123

First Interval: Warmup 
3 mins easy // 2 mins moderate // 1 min easy
3 mins moderate // 2 mins easy // 1 min hard

Second Interval: 12 Rounds
30 seconds at 10 watts above target 
30 seconds at 10 watts below target

Third Interval: 12 Rounds
30 seconds at 20 watts above target 
30 seconds at 10 watts below target

Fourth Interval: 12 Rounds
30 seconds at 30 watts above target 
30 seconds at 10 watts below target

Look at your average watts after your warm-up. This will be your target number for the remainder of the workout. Held a stroke rate of 24 for most of the workout. Applying power while holding the same rate throughout requires you to adjust your ratio. Drive faster and slow down your recovery a bit.