Workout 4 - RowErg - Short and Spicy 
Row Intervals 
9 x 1:40 steady state, :20 of power (2 minute rest after round 5)

Rate: 24
Pace: Moderate with bursts of power during the :20 rest
DF: 122

As you navigate through the intervals, aim to establish a sustainable moderate intensity for the 1:40 segments. You want it challenging—enough to break a sweat—yet manageable to allow for those explosive 20-second power bursts. After those fast bursts, seamlessly transition back to your steady-state pace. As you approach the final four power intervals, challenge yourself to maintain the same split times as you achieved in the first four. I did this workout on a chilly day in the garage, and I wanted something that was short, effective, and got the job done without dragging on.