🚣 Week 1 Session 3 is 12 x 2mins at 28spm with 1 min rests. 🚣‍♀️ https://youtu.be/NZx1p8_kmSI TOP Tier Workout For full information about the 5K RowAlong Plan. go to: https://www.rowalong.com/500om-plan Pace Guide = 5K pace or better (2K+5-6) Effort Guide = 9-10/10 Speech = Not a lot! ❗ This is a TOP workout. So it will be tough. Start off by holding 5K pace for the first 6 intervals (I actually push a bit too hard) but then try to increase your pace for the last 6 ❗ The point of this workout is that it will feel tough. Don't shy away from it. You will be able to complete it - but it'll be hard work.