So you can choose either Bikes or Rower (stick with the same machine)
5x
1 Min max effort
5 Minutes rest

If you work in pairs. One goes a minute later so 0 then 2.

This is a workout in which you want to go as hard as possible for the 1 minute. Max power and hold on! We are building anaerobic capacity in this.

Post total cals and breakdown of each. Take cals at the 1 minute mark! No cals in the carryover. Get partner to check.

I can't stress enough but you should be pretty much maxing your HR each interval.