3x 8mins work / 2mins rest
Rate: 18/20/22/24; increase by 2spm every 2 mins
Pace: 65%/75%/85%/95% corresponding with each rate increase

65% = 2:14.8
75% = 2:08.5
85% = 2:03.2
95% = 1:58.8

Followed along with a vid from DH rowing. Looking back, I paced this too much. Not sure target paces are sustainable at the prescribed rates over eight minutes, but if you don't try, you'll never know.