Check it out here on youtube: https://youtu.be/CfyfuOqzloM Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again. 🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️ ➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally increase as your stroke rate increases. ➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26 ➔Middle pace guide - Start 18spm at 2K+20 - Increase 5 seconds for 22 and 5 seconds for 26 ➔Top/Max pace guide - Start 18spm at 2K+20 - Increase 6 seconds for 22 and 6 seconds for 26 ❗ I'll say here - none of those are an "Easy" or Bottom Tier on my Intensity Pyramid ❗ I sat on the bottom end of this pace guide, and by the end I was at the top end of what I'd normally call a "Mid Tier" intensity workout. If you do want to take this a bit easier, you could start the 18spm at 2K+22 and increase only 3 seconds per rate increase. But make sure you don't choke your technique to keep the pace down