10KW7S1 - https://youtu.be/sup4Plw93Dw Flipping the end of Week 6 on its head, this time it's 12 x 3mins. Get ready for a tough workout from the start. Hit your pace and see if you can improve through the 12 intervals in what becomes a Max Effort row. 🚣12 x 3 mins with 90 second rests at 26-28spm 🚣‍♀️ ➔Pace Guide = Start at 2K+7 - improve if possible but also see below (2K pace info is ) ➔Effort = Starts 8/10 ends 10/10 ➔Speech = Tough - then just worry about breathing! ❗ If you did the 10 x 3 minutes workout 3 weeks ago, then start at your AVERAGE PACE across that row - even if it's different to 2K+7. 2K+7 may be spicy enough for more people. I could barely hang on at that pace. But if you plan to improve through this workout, be sensible about it. I don't want you to go to 2K+1 in the second interval, blow up, and have to limp through the next 10 intervals at 2K+20!! ❗