🚣 Week 3 Session 1 is 5 x 5mins at 5K stroke rate (28spm for me) with 2 min rests 🚣‍♀️ https://youtu.be/i5BGalmg7PA MID Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 5K + 1-3 - (around 2K+6-8) Effort Guide = 7-8 Speech = Not constant ❗ This is a solid MID workout that adds to the intensity levels that we've been going through in week 1 and week 2. It's time to add a bit of intensity (this session) and a bit of power (session 3) this week If you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗ The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end. As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2 minutes, which lets you recover - and the next interval will get to that point a little quicker. As I say in the video, it allows you to taste the hardship of what it feels like during a 2K, when muscles and lungs are working really hard - and your mind starts to ask you questions about whether you can continue at that pace. But importantly, you won't need to stop. You can keep going until the next rest period.