30 min easy aerobic threshold row or Bike:
Think about this as 10, 3 min rounds,
min 1: is easy pace
min 2: go as hard as you can for 15 sec sprint, then easy pace
min 3: go as hard as you can for 7 sec sprint, then easy pace
*target a pace for the ‘easy’ based on heart rate; a good rule of thumb is 180 minus your age.