15 minute warmup before the following workout was done:
Set Ergometer for “Just Row”

2 rounds of 4 x 45 seconds on on at goal 2k pace/75 seconds OFF paddling
Rest between rounds: 7-10 minutes at 55-60% (+40 to +50 your goal 1k/2k pace)

*This should be moderate. Try to stay as relaxed as possible. Focus on breathing. Make sure to PADDLE the full 7-10 minutes with good form,
RESULTS: 45 second pieces were done at 1:45-1:47