Week 5 Session 1 – 2 mins at 1K Pace – Rest 4 mins – 1 min sprint (faster than 1K pace) – Rest 4 mins – 2 mins at 1K Pace. https://youtu.be/7W4QLU452gY Don't be fooled. These 5 minutes are going to be hard fought minutes. Row them at 1K Pace or better. Just stay off the floor. 🚣2mins / 1min / 2mins - 4 minute rests🚣‍♀️ ➔Pace Guide = 1K Pace / Faster / 1K Pace ➔Effort = 10/10 - 11/10 - 10/10 ➔Speech = If you can talk, you're not going fast enough! ❗ 4 minute rests sounds like a lot, but if you put the effort in here, you'll want every second of that rest to get yourself ready for the next interval. Push the power with the legs and hold you pace! ❗ If you want to add a 20 minute low rate low intensity row after this, please do.