Established Fitness: 30-Minute Rate Ladder (Mid Intensity) Video Link: https://youtu.be/FFFI6R2fV04 Workout Description A structured 30-minute session progressing through different stroke rates. You’ll cycle between 20, 22, and 24 strokes per minute (spm), helping build aerobic capacity while developing rate control. Break 30 minutes into 5 minute intervals, and climb a rate ladder twice, from 20 to 22 to 24 strokes per minute. Pace Guide: 20 spm: 2K+18 22 spm: 2K+15 24 spm: 2K+12 RPE: 7-8/10 Speech: Sentences possible but becoming challenging at higher rates Focus This workout helps develop your ability to maintain power while increasing stroke rate. The gradual progression allows you to focus on technique while building intensity.