Row 8 min/2 min rest X 5
Stroke rate at 20 strokes per minute. That is in the top right corner of the concept 2 computer. The last :10 sec of each minute bump that stroke rate to 28 strokes per minute, then return to 20 Strokes per minute. This is a teaching method. This will help you control your power and speed. It also helps with technique on the rower. At first it will feel strange. Make sure you drive with power consistently, the main difference is your return. Your power in the pull should stay the same but with the higher stroke rate you have less recovery in the return, cause you are coming back to the “catch” faster.
If you are on the ski erg you will be at 42 strokes per minute and then jump up to 56 for last :10 sec of each minute.