Concept 2 Rower VO2 Max Workout Set up for 500-meter intervals with 2 minutes of rest between each. Start with a fast, sustainable pace—and here’s where it gets challenging: 500-meter intervals with 2 minutes rest Row the first interval at a challenging but repeatable pace For each interval after, stay within ±0.2 seconds of your first time Miss the target? That’s 10 burpees as a penalty This workout demands endurance and precision. Keep your focus, push hard, and see if you can hold steady with