Row this as you wish or follow our pace guide options. Start around your 5km split/500m and increase pace a little with each rep, returning to the original pace for the final 5 mins.
Or if you fancy a stroke rate ladder then row the respective intervals at R22/24/26/28/30/22. Start the rate 22 at 2km plus 14 and increase pace on the previous interval by 3s/4s/5s/6s for the rate increases and return to 2km plus 14 for the final Rate 22.
Remember to upload your result here and post on our Concept 2 indoor rowing Hub using #FMOpenW2 for verification. Complete this up to once per day for a greater chance of winning a prize. Full rules on the link below.