https://youtu.be/I7RAzAKD3kw Increase your stamina at speed with this TOP training tier Max Effort rowing machine workout. 🚣 12 / 10 / 8 min with 3 min rests at 26spm🚣‍♀️ ➔Pace Guide = 2K+8-10 (see below for 2K training pace info) ➔Effort = 8-10/10 ➔Speech = Tough! ❗ If you make sure to pace this right, it'll be a max effort workout, where you'll need to push hard to complete. Go too slow, it might just feel 8/10 the whole way. Go too fast, and you'll not be able to hold the 2K+8-10 window until the end❗ This rowing machine workout is meant to really push you - you should be dreaming of the end of the 8 minute interval by about 3 minutes into it. 🚥Programming your monitor - Interval workouts have a potential delay due to the PM5 monitor on a Concept2 not starting immediately. So here are some options🚥 1) Program 12/10/8 mins with 3 minute rests - or use ErgZone to do that for you (You'll find it under the RA icon as RA20) 2) Program 12/10/8 mins with undefined rests (see here for how: ✸https://youtu.be/2vGTy9mtaLA✸) 3) Set a total time of 36:05 and just stop and start with me 4) Just row. Don't worry about the monitor saving an entire split up row to the memory. **VIDEO TIMING** 00:00 Intro 02:44 Warmup 06:44 Stretch 09:01 Main Session 45:03 Quick drink 46:44 Cool down 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.