Steady state with acceleration bursts

40 min total

20 min at:
18,20,22,24 @ +17, +15, +13, +11

10 min at:
22 @ +13, every 2 minutes accelerate stroke up to 2K (-6-to-7 of 5K) pace for 10 strokes then back down to 22 @ +13 pace.

Last 10 min
10 ON, 10 OFF full pressure

Cool Down