https://youtu.be/ri7wGtCjLkM Give yourself time to burn some calories while putting in some power and technique work with this 30 minute row. It may be the Bottom intensity on the Workout Pyramid - but it's TOP for importance. 🚣 Week 5 Session 1 is 30mins at 18spm with Power Strokes every 5 minutes 🚣‍♀️ ➔Pace Guide = 2K+20 ➔Effort = 5/10 ➔Speech = Comfortable I didn't realise the software had linked back to the 20spm overlay, instead of 18spm. Trust me, it's meant to be 18spm at 2K+20. Sorry!! ❗ It's a simple row that will let you work on that foundation fitness. But taking 5 power strokes every 5 minutes will help break what, let's face it, isn't the most exciting row in the world, into smaller chunks - and make it more interesting ❗ But don't let the basic nature of this 30r18 row fool you - this is one of the most important rows you can do. It lets you work on your technique, it gives you a chance to build your foundation rowing fitness, and also gets you used to rowing for longer periods of time. This workout is available to pre-program your PM5 Concept2 monitor using the Ergzone app. Search for RowAlong, and pick RA 29. (You still need this video running on YouTube). As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.