🚣 Week 3 Session 3 is 20 x 1min/1min rest at 20spm 🚣‍♀️ https://youtu.be/xNo3Ew90xp4 TOP Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = MAX POWER each stroke Effort Guide = 9-10/10 Speech = Not constant ❗ This is a power overload session. I don't usually tell you to push the low rate stuff, but this is the exception - we're building power today - so go as hard as you can with every stroke at 20 strokes per minute ❗ It's important that you do this safely. Make sure you are warmed up. And if you feel any niggles at all in your muscles, either before, or during the row - stop. Do another session. And technique is paramount here. Get that forward lean right, and holding that lean, push the machine away with your legs. Let the power go through your body. Don't fight against it with bent arms or by leaning back before the leg drive. And just wait for the # this session!!