Keep 55 minutes interesting by changing stroke rate every five minutes. Time flies when you're having fun. Stick around for my "Ted Talk" at the end too!

🚣 55 minutes - changing up and down 18-20-22spm 🚣♀️

➔Pace Guide = Start 18spm at 2K+20-24 then increase 2 seconds with rate increases and decrease 2 seconds with the rate decrease

➔Effort = 5-7/10 (It's 55 minutes of rowing after all)

➔Speech = Comfortable

❗ Choose your starting pace depending on your fitness. If you've never done 55 minutes before, start closer to 2K+24 - and each time you hit 18spm, re-assess whether you need to go a little slower in order to make sure this doesn't blow your tanks! ❗

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