Workout 98 - You’re the Zest - RowErg 

4 minutes @ 22; building intensity

3 minutes @ 24; consistent power

2 minutes @ 24; 12 powerful strokes (x2)

1 minute @ 24; 12 powerful strokes

2 minutes @ 24; 12 powerful strokes (x2)

3 minutes @ 24; 12 powerful strokes (x3)

4 minutes @ 24; 12 powerful strokes (x4)

Use the first four minute interval to warm-up. For the remaining intervals, set units to WATTS and establish your power on the front half of each minute. During the first :30 seconds of each minute you'll row for MAX WATTS @ r24 then you'll back off during the last :30 seconds of each minute while still maintaining r24. During the power intervals, use the force curve and try to get the front side steep.