Don't be scared by the word Hard. Hit a good tempo pace through these 8 minute intervals to get used to holding a harder intensity.

🚣 5 x 8mins with 2 min rests at 26spm / 2K+10 - or your 10K Stroke Rate and Pace 🚣♀️

➔Pace Guide = 26spm / 2K+10 - or your 10K Stroke Rate and Pace

➔Effort = 7-8/10

➔Speech = Tough - but you can talk

❗ If you want to go faster, you need to put in some effort. This is a MID Tier / HARD workout - but it's not a TOP TIER / MAX workout. You need to push harder than if this were a BOTTOM tier workout in order to hold your pace for 8 minutes at a time - but don't let that scare you - as long as you stick to the pace guide - this workout is awesome. ❗

The point here is that you're getting the intensity up and you sit in that 'pocket' to train you body and your brain to realise that this pace is perfectly fine to row at. Remember session is W6S1 of the 10K plan - and in that 10K row, you'll be averaging this pace for the entire thing - so just doing 8 minutes at a time is a piece of cake!!

The bulk of these intervals shouldn't go anywhere near a TOP tier, MAX intensity workout. This should stay in the MID area of my intensity pyramid for most of each interval. This means you need to work and push in order to hold that pace - but you know you can complete each interval.

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