Boring, but not extremely hard. You can make it so, but I normally do intervals of slow @ 26 rows per minute, moderate @ 28-29 rows per minute and then hard at 33-34 rows per minute. Hard for me anyway.
Also change the resistance from 5.5 and on occasion up to 10. Having something interesting to watch on the tube makes it go fairly quick.
Did hit a one time row the other day of 2:07 for 500meters. Goal is to bust thru the 2minute mark you mentioned.
You've convinced me to try to longer rows. My stroke rate is 26-7 typically. 5K usually takes slightly over 13min, I've been trying to break 13 without success.
One thing you might try twice each week would be Tabata rows. 20 flat out, 10sec "active rest" or row really slow, eight rounds, NO BREAKS. ENSURE you are really warm before you try this.
Learning to do a barbell powerclean would help also, I believe, doing low reps for strength first and then doing occasional "met-con" workouts using a light weight, IE, 75-115lb
