Get a good long row into you - break up a 50 minute workout by changing stroke rate every 10 minutes. Just to keep it from feeling too long...

🚣 50 minutes with no rests - changing between 18 and 20spm every 10 minutes 🚣♀️

➔Pace Guide = 2K+20-24 (18spm) and 2K+18-22 (20spm)

➔Effort = 5-6/10

➔Speech = Comfortable

❗ Both stroke rates have a wide pace range. Based on your current fitness when it comes to rowing for 50 minutes non-stop, that's how you know where you should be. If you haven't rowed many 50 minute sessions, even at these low rates, then sit on the bottom end of the pace guide. You don't wan to go too hard and turn this into a MID intensity workout. It should start bottom, and although the intensity will rise - because it's 50 minutes worth of rowing after all - the bulk of this row should be a bottom tier, fitness building 'feel'. ❗

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