Monday night - just because it looked interesting
Do 20secs work :10secs rest x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.
Rower distance 3km
So basically do tabata intervals with a complete stop at 10secs rest until you complete 3km
Tabata intervals - 29
Total Time - 14mins 26secs
That was good