Develop your ability to hold your speed with this hard tempo row. This places as a MID tier workout on the Training Intensity Pyramid

🚣 5 x 5 minutes at 28 strokes per minute with 3 minute rests between 🚣‍♀️

➔Pace Guide = 2K+5 (see below for 2K training pace info)

➔Effort = 7-8/10

➔Speech = Tough

❗ The point of this workout is to get you to a point where you need to hold on and push to get to the end of each interval, but it won't be so tough that you don't think you can finish. By the end of Intervals 4 and 5 you'll be stretching your ability to keep the pace, but you'll still be able to. ❗

It WON'T feel easy. But at the same time, it shouldn't feel like a Top Tier training intensity workout until the last 1 or 2 minutes of the last interval. And if you get towards the end of the 4th and 5th interval and don't think you're working hard enough - feel free to increase the pace closer to 2K+2.

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