Workout 38 - RowErg - 100% Better 

As The Flywheel Spins Podcast

Time Pyramid @27 Stroke Rate with 1 Minute Rest between Work Efforts. 

30 Seconds // 1 Minute // 2 Minute // 4 Minute // 8 Minute // 4 Minute // 2 Minute // 1 Minute // 30 Seconds

Moderate intensity on the way up, challenging intensity on the way down. The jumps on the back half of the workout told me my moderate intensity intervals could have been a little faster, maybe around 5K pace.