First 2k

Looking for future training advice / a gauge of my current level.

Starting on the erg toward the end of January, between 2-4 times a week (mostly 3 or 4 but never more than 4), starting with sessions of 30 mins then building up to an hour. Then I started one session of intervals a week, for the past 4 weeks. I'm 21, weigh a little under 150, and am about 5'9. I signed up for a rowing class not knowing they would do a HIIT kind of workout; I did about 35 mins of drills and intervals before I did the 2k, but pulled a 7:50 after. Based on what I've seen it seems pretty decent especially considering the workout before and my (in)experience.

I definitely want to get better but I also want to avoid injury. Let me know if you guys have any tips.