Begin experimenting with stroke rate and power output. On the Performance Monitor, stroke rate is displayed in the upper right corner; power output appears in the centre of the monitor and can be displayed in watts, calories or pace (time per 500m). Here are the workout details:
3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest. 3 minutes at 22 spm, harder effort; 1 minute rest. 3 minutes at 24 spm, comfortable effort; 1 minute rest. 3 minutes at 24 spm, harder effort; 1 minute rest. 10 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it in your next workout.