10KW5S4 - https://youtu.be/CE24OWR2EEE Slow it down and work on your fitness and technique in this 30 minute 18 strokes per minute row. 🚣 30 minutes - 18 strokes per minute 🚣‍♀️ ➔Pace Guide = 2K+20-22 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ The low rate slow pace rows are here to give you a break from the full on efforts that can be both mentally and physically exhausting. Take this time to work on your technique and don't go faster than the pace guide - as that can undo the benefits of this kind of row. Let your energy system build by keeping it at a slower pace. ❗