Workout 42 - RowErg - Hindsight 
Hindsight is 20/20. We head towards 20 Minutes of work at a 20 Stroke Rate.  In the first interval, leave yourself some room to make two jumps (measured in watts) from easy to hard. Set the monitor to view force curve. 
 
Workout:
Two 10 Minute intervals @20 with 3 Minutes Rest in Between

1st Interval: 3 Minutes Easy, 4 Minutes Moderate, 3 Minutes Hard
2nd Interval: 3 Minutes Moderate, 4 Minutes Hard, 3 Minutes Moderate

Try this exercise: 

Set your damper on a 1, row between a 25-30 stroke rate, use the force curve display and try to create consistent smooth curves that all look the same for 10 minutes. Training with the rower on 1 is like training with a PVC pipe to practice the Olympic weightlifting movements with good technique. You will find that you have to be really intentional and use your legs and time your transitions effectively with the damper at 1. Practice makes a habit!