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@platypus
the most effective/painful rowing intervals:
10x500m, 2min rest between each
2k (8 min rest) 1k (4min rest) 1k (4min rest) 500 (2min rest) 500 (2min rest) - this one is the hardest thing I've ever done
on bike/foot I like 1min flat out/1min calm for 15 repeats, doesn't take long but my god is it effective