12 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
1 x 21 minutes with rate increase
Row two 21 minute pieces. Row the first six minutes @ 20 spm. Then five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.