This is a an entire repeat of the 2021 version, as unfortunately I had a late night at work and ran out of time to make the new start and end. Sorry!

Make a low stroke rate row a challenge by covering the pace on your monitor

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

Row 30 minutes at 20 strokes per minute. Either row it at 2K+18-20 pace, or cover the monitor, and row how hard you think you should row to hit this pace. Use the force! 

➔Pace Guide = Start at 2K+18-20 (hopefully!)

➔Effort = 5 or 6/10 

➔Speech = Out of breath a bit, but comforttable

❗ Covering the monitor is really just to give this a bit of an added challenge, as 30 minutes at 20spm isn't exactly a firework show of a row. But it's a good challenge for your consistency across this simple row.❗

🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-22 under the RowAlong track which I've split the 30 minutes into 2 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥

And yes, I messed up the background - it still says Day 21. Will come back and fix this at one point.

00:00 Introduction

02:18 Warmup

09:29 Main Session

41:50 Cooldown and time to stretch while I sign off.

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