🚣 Week 4 Session 1 is 8 x 3minutes at 5K Stroke rate (RowAlong at 28spm) 🚣‍♀️ https://youtu.be/6YZGg4EKnUQ MID Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 2K+6-8 (5K+1-3) Effort Guide = 7-8 Speech = Not constant ❗ This is a MID workout that with ambitions to be a TOP. It exposes you to intensity through the 3 minute intervals. But the 1:30 rest will let you recover well enough for the next. That said, if you don't stick to the pace guide, you'll slip into TOP tier for it. Another one where I don't even throw in a suprise sprint at the end, as I want this to remain in the MID tier. ❗