The goal is to get Hr avg. 60-75% of max at the end of the workout.

Pick row or skierg
work 30s- 90s- 150s- 210s- 270s
rest 30s- 90s- 150s- 210s- 270s

change and use another equipment
work 270s- 210s- 150s- 90s- 30s
rest 270s- 210s- 150s- 90s- 30s