Short
High Intensity Interval Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.

2x250m,
1:07.9, 140w, 2:15.8/500m
1:06.7, 147w, 2:13.4/500m
2x200m,
1:01.1, 98w, 2:32.7/500m
:55.9, 128w, 2:19.7/500m
2x150m,
:45.6, 100w, 2:32.0/500m
:41.9, 128w, 2:19.6/500m
2x100m,
:30.6, 98w, 2:33.0/500m
:27.7, 132w, 2:18.5/500m
2x150m,
:45.4, 101w, 2:31.3/500
:41.9, 128w, 2:19.6/500
2x200m,
1:00.3, 102w, 2:30.7/500
:56.4, 125w, 2:21.0/500
2x250m
1:16.0, 100w, 2:32.0/500
1:08.4, 137w, 2:16.8/500

139cals