Get to grips with maintaining your pace when the hardship kicks in with this row. Build power at 24spm - and hold on as the pace increases while you RowAlong with me.

🚣 5 x 8mins at 24spm with 2:30 rests. 8mins are split into 5min and 3min 🚣♀️

➔Pace Guide = 2K+12 then 2K+5

➔Effort = 7/10 - then 9-10/10

➔Speech = Tough - then REAL tough!

❗ This session is as tough as it looks on paper. Row 5mins at 24spm at 2K+12 pace - then straight into 3 mins at 24spm at 2K+5 pace. The point being that the first 5 minutes takes the 'zing' out of you - so that when you need to increase the pace at the same stroke rate by adding in a LOT of power, you'll quickly feel the instensity rise. This rise is the 'hardship' that you need to learn that you can cope with when it comes to any time trial or race. When your brain asks you "Do you really want to keep rowing" - this session teaches you that "Yes, I do - and I can manage to get to the end" ❗

I'm not going to lie - it's a tough session. The 5 min sections are normal MID intensity efforts - but the 3 mins take you near top. It slots into the weeks training as a "Hard" rather than "Max" effort when averaged out - but there's nothing MID about those 3 minutes!

As such, this is being used as 10KW3S1 - You don't have to be on the 10K plan to get use out of this row though.

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