I decided to do a more full body cardio workout using the rower for the first part of my lunchtime brick. I have now dialed in exactly what I need to do to consistently keep my pace in the 2:10-2:15 per 500 meters range. It basically involves using my upper body to pull through more of the work stroke instead of just the end of it.
5 minutes cardio/stretching
20 minutes Concept 2 rower – 4544 meters covered
10 minutes stationary bike – 3.16 miles covered