https://youtu.be/7P9QiQZ2Wp4 Three different pace guides, three different intensities. This row is up to you. 🚣 5 x 7mins (1 min rests) at 20spm 🚣‍♀️ ➔Pace Guide = 2K+18 or 2K+14 or 2K+8(or faster) ➔Effort = 5-6 / 7-8 / 9-10/10 ➔Speech = Comfortable / Tough / Unlikely ❗ If you're rowing this as W5S3 of the 2K Redux plan - then you're on Taper week, so row this at 2K+18 for all the intervals. ❗ But, if you want to add some flavour as a different workout, then go 2K+14 for a "Hard" workout, or 2K+8 (or faster) for a MAX workout. Just stick to 20spm. 00:00 Intro 01:48 Warmup 07:14 Main Session 47:18 Cooldown