Workout 22 - RowErg - Watt You Need 
Through some basic threshold training intervals we can answer for ourselves, the question "What should my average watts be for this interval?"
 
Warmup:
3 mins @ r22 light/moderate/hard
1 minute rest
3 mins @ r24 light/moderate/hard
1 minute rest
3 mins @ r26 light/moderate/hard
 
Work: 

3x 5:00 @ r28 with undefined rest periods

You'll gradually increase intensity from moderate to hard throughout the first interval. Note average watts (171 WATTS) as you will use this as a baseline for the next two rounds. Alternate between 10% below (154) and 5% above (180) your average watts each minute for the second interval. Bump your targets up a bit for the final round (181 average; 163 low/190 high). I found it challenging to drop down from 5% above to 10% below without falling off in stroke rate.