45-75 min Steady State

Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)

The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.