12min
3min rest

9min
2min rest

6min
1min rest

3min
1min rest

6min
2min rest

9min.

Details: Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.