Building Fitness: 20-Minute Stroke Rate Pyramid (Mid Intensity) Video Link: https://youtu.be/0nq5IEEohOk Workout Description This 20-minute session follows a pyramid structure with gradually increasing and decreasing stroke rates. Perfect for newer rowers to practice rate control and understand effort levels. 20 Minutes as 1 minute at 20/24/28/24/20spm x 4 Pace Guide: 20 spm: 2K+20 (RPE 5/10) 24 spm: 2K+12 (RPE 7-8/10) 28 spm: 2K+5 (RPE 8-9/10) Speech: Comfortable at lower rates, challenging at peaks Focus This workout helps develop your ability to control different stroke rates while maintaining good form. The pyramid structure naturally introduces intensity progression.