Get some 10K speed into your legs with this interval rowing workout. Start around your 10k stroke rate and pace - then go faster through each interval. Faster is better in this one.

🚣6 x 5mins with 2:30 rests. Starting at 10K rate and Pace - INCREASE!🚣♀️

➔Pace Guide = 2K+10 and faster

➔Effort = 8-10/10

➔Speech = Hard

❗ I'll stress here - the important thing about this workout is that you need to go hard. You get 2:30 rests between each interval, which is really generous and the total time you're rowing for will be less that a 10Km row - so you need to make sure you go hard and row at the right pace. Effort wise, by the end of each interval, you should be closing in on 9/10 - and certainly closer to 10/10 by the end of intervals 5 and 6. ❗

Because of the variety in people's strengths and weaknesses, it's harder to hit the right pace for everyone with the 2K+10 pace guide - so if you're finding this easy, you're going too slow. If interval one feels a walk in the part, go a couple of seconds faster in interval 2 and keep increasing until this feels the right intensity - which is TOP!!

And - if you get to the end of this row and it felt more like a MID tier workout than a TOP tier MAX workout and you're rowing the 10K plan - then I want you to come back to this session again for W5S5 and do it faster. You need to make sure you've had a MAX workout this week.

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