Week 1 Workout 3 – 2 x 20 Minutes Fitness Builder (Bottom Tier) Video Link: https://www.youtube.com/watch?v=hNgJe_YT344 Workout Description: After a 4-minute warm-up, row two 20-minute pieces with a 2-minute rest between them. • Pace: 2K+20-22 seconds • HR Zone: 2 • RPE: 5/10 • Speech: Comfortable throughout. ________________________________________ Focus: This is a low-intensity recovery workout focused on building fitness and refining your technique. Rowing at 18 spm can feel awkward at first, but if you settle into a rhythm, it becomes much easier. Don’t stress if you occasionally hit 17 or 19 spm—the key is to keep the intensity low and stay consistent. ________________________________________