Choose your adventure in this 4 x 8 minute interval workout, with 4 different intensities to choose - from beginner to speed freak! 

🚣 4 x 8 minutes at 20spm with 1 minute rests. 🚣‍♀️

➔Beginners: Row at a pace that you know you'll complete the session

➔Lower Intensity - Row at 2K+18 pace (see below for 2K pace info)

➔Medium Intensity - Row at 2K+14 pace (see below for 2K pace info)

➔Top/Max Intensity - Row at 2K+10 pace (see below for 2K pace info)

❗ The 1 minute rests are enough to have a drink, and reset your mind and body (for technique) ready for the next interval. Not enough time to properly recover for the more intense levels - which is how it's meant to be ❗

**Programming the monitor**

This workout is available as RA41 on the Ergzone App. If RowAlong doesn't pop up, just go to the Discover tab at the bottom. 

Watch here on YouTube: 🚥 ✸https://youtu.be/2vGTy9mtaLA ✸

00:00 Intro

02:48 Warm Up

08:21 Main Session 

44:24 CoolDown

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