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No problem man, glad you liked it. Sorry to hear about your knee too, hopefully you'll have a full recovery.

I always set the resistance to 6 and tailor my workouts based on that because it is what I have to train at during practice. We have done a few workouts though at a 10 resistance. Do a few minutes of warm-up at a low resistance, then put it at 10. Basically the workout is 1 minute off, 3 minutes on. During the 3 minutes on you don't want to bring the rating up too high as having it on such a high resistance will make you work more anyways. Do three or four sets of 1-on-3-off, or more if you feel you can.

Setting the resistance at a 10 is good for strength training, but not very effective for sprints. I would recommend dropping down to a 6 resistance and doing numerous 500m sprints with no more than 5 minutes break in between each one. The goal for a sprint of that length is to maintain a split as low as possible while keeping the rating as high as possible. A great workout would be to aim for a finishing split in the upper 1:30s, and on each subsequent sprint reduce that number by 2 or 3 seconds, eventually trying to get in the very low 1:30s. Like I said, you won't see that great of splits immediately, but if you work at it you can eventually train your body to sustain lower splits at very high ratings over multiple sprints.

Going sub 1:30 means you are cookin, and sub 1:20 is ridiculous. The best rowers on my team can get their split down to 1:14, but only for a handful of strokes as it's almost impossible to maintain this low of a split for an extended period of time.

When I want to do interval training I'll do the following workout:

(at resistance 6)

2 minute warm-up (low rating, high split)
1 minute at a 22 rating
1 minute at 24 rating
1 minute at 26 rating
1 minute at 28 rating
That is one set. Each time you increase the rating also lower your split (within your personal abilities). After one minute at a rating of 28, drop the rating back down to 22, let your split climb back up to the time you started at, and repeat 3 or 4 more sets. On your last set, with about 30 seconds left, finish the workout with a power 20. This means take 20 of the hardest strokes you have ever taken. Aim to get that split as low as humanly possible and sustain it for the whole 20 strokes. I guarantee this will get your heart rate going!

Anyways, good luck again with that knee, hopefully you will be back on the erg in no time!