Build your fitness and burn loads of calories in this slower, low stroke rate row. It may not be the most exciting, but it's the most important kind of session for your body and your performance.

🚣3 x 12min with 1 minute rests - at 20/18/20spm🚣‍♀️

➔Pace Guide = 2K+18-20 (20spm) and 20-22 (18spm) See below for 2K pacing info.

➔Effort = 5/10

➔Speech = Comfortable

❗ Not only is this a good Fitness Building row that will give you space to work on technique will burning off some calories - it's also an amazing recovery row to do. The 1 minute rests should halt any huge cardiac drift for your heart rate, and as long as you stick to the pace, you should feel energised rather than drained by the end. ❗

As such, although this is Week 1 Session 4 of the 10Km plan, it also works perfectly as a standalone workout. And if you want to give it "Some wellie" at the end - then load of a 100m time trail like I did.

🚥Programming the monitor🚥

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