15 mins x 2 at 18/20spm – 2K+20/18 – Rest 3 mins between https://youtu.be/K2J3JsUFigc 15 minutes twice at a low intensity and stroke rate to BUILD that fitness and BURN a lot of calories. 🚣2 x 15 minutes with 3 minute rests at 18/20spm 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 then 20spm at 2K+18 ➔Effort = 5/10 ➔Speech = Comfortable ❗ Givey yourself space and time to build up your core fitness, and to be able to connect to the machine with a good technique. Don't push the pace on this one! ❗