Hold a steady effort for 25 minutes after a 4 minute warm up in this RowAlong Workout.

🚣My suggested pace hits MID tier on the Intensity Pyramid🚣‍♀️

But you can push this harder (or softer) if you wish.

➔My suggested Pace Guide: 24spm at 2K+12 pace

➔Effort = 7/10

➔Speech = Words between heavy breaths

❗I rowed this on RowPro as a MID effort 6000m training piece. You could go for a softer row (20spm / 2K+18 pace) or Harder workout (28spm at 2K+7/8 pace) if you like❗

Unfortunately, due to a software crash, my usual onscreen rowing metrics didn't get saved.

00:00 Introduction

01:58 4 Minute Warmup

08:05 Main Session

34:25 Cooldown and time to stretch while I sign off.

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