8 intervals:
* 20 sec row
* 10 sec rest

Result is meters

Row 2000 meters

Row 4 x 1000 m

3 min rest between the sprints. Row at the same speed, so do not try to break PRs.

Post total time.

Row 3 x 1000 m, work/rest 1:1

Try to keep the same pace

Row for 2o minutes, 1 minute on, 1 minute off. Try to keep the same pace or start slowly and increase pace towards the end.

Post the total meters.

Row for 20 minutes. Don't go all out. Try to keep stroke level low, about 20-22 strokes/minute.

3x500 m row, work:rest ratio 1:2. Go fast, but try to keep the same pace

Row for 10 minutes 30s row / 30s rest.
Result is the total distance.