Get the intensity up a bit for this 30 minute row by rowing 4 minutes at a lower stroke rate then 1 minute fast.

🚣 30mins - 4 mins at 20spm then 1 min at 28spm x 6🚣♀️

➔Pace Guide = 2K+18 then 2K+10

➔Effort = Overall, 7/10 - but 5-6/10 then 7-8/10 for the changes

➔Speech = Not quite comfortable, not quite tough.

❗ This is just about teaching you about lasting duration at a higher intensity. The 28spm 2K+10 just makes things a little tougher than a usual bottom tier 2K+18 20spm row. So it should make you need to work a little harder, but not so hard that you don't think you can complete the session❗

The 2K+10 pace for the 28spm is a suggestion. I want you to AT LEAST hit that pace. But if you find you naturally rise to 2K+8 or 2K+7 for those 1 minute efforts, don't choke your stroke. Just stick with it and if you need to ease off in later efforts, that's ok. But no one it to go below 2K+10 for thr 28spm efforts!!

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