Build your fitness up with a total of 50 minutes rowing at a low stroke rate. With this duration, the effort level will drift up. But with 90 second rests every ten minutes, this shouldn't destroy you. 

🚣 Row 5 x 10 minutes - resting 90 seconds between - at 18/20/18/20/18spm 🚣‍♀️

➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 (If you think you need to back off another 2 seconds in order to complete this longer row, do it! (see below for 2K pacing info)

➔Effort = 5-7/10

➔Speech = Comfortable - breathing rate will be up by the end though.

❗ At its core, this is just a typical low stroke rate, fitness building row. But as you get past the 30 minute mark, the effort drift will rise. And that's the point of this row. To get you out of that comfort "30 mins at 20spm" area, and develop your fitness base ❗

10Km Plan: W1S1 - this session works perfectly as a standalone row - but I'm also using it as Week 1 Session 1 of the 10Km plan. 

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