🚣 Week 4 Session 3 is 5 x 4mins with 3 min rests 🚣‍♀️ https://youtu.be/ewK1yrEg-s0 TOP Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 5K Pace (Around 2K+5) Effort Guide = 9-10 Speech = Very tough ❗ This is a proper TOP tier workout. It's around the amount of total time you might do a 5K at (+/- a couple of minutes) ❗ You'd think that the 3 minute rests are luxurious as such. But you're rowing at your average 5K time, which should be faster than you'd do most of the 5K test at (for instance, my PB was 17:30 - but I rowed most of it at 1:47 - not the 1:45 training pace that would have given me. I doubt I'd have been able to hold 1:45 from the beginning). So when you factor that, and the fact that this row is part of a training plan of 5 sessions a week (so I don't want you to destroy yourself) then this is a good session to row.