Not going all crazy and rowing like a crazy. What I want is 8 min. X 4 times, with 2 min. rest and maybe a couple of 4 min. intervals after that. I need what is efficient in building strenght and lasting results, so I need to do Base Rowing also, like 20 minutes steady rowing. Since its a new workout for my body, I had to be a little careful, but I could and can feel it was effective. Next time I need a 10 min. Warm Up on the bike at first.