90 seconds x 5 at 1K Rate and Pace – 3 minute rests https://youtu.be/DyC8xneBAOU Get up to speed, and keep it up. Hold it through all 5 intervals in this tough rowing workout. 🚣5 x 90 seconds with 3 minutes rest between🚣‍♀️ ➔Pace Guide = Around 1K rate and pace (or the best you managed from W3S3) ➔Effort = Starts at 10/10 - remains at 10/10 ➔Speech = Gasping for air from the start! ❗ This one is about getting up to your fast pace, and holding it there. Even when your body is starting to tell you to slow down, as it's only 90 seconds of rowing, you really shouldn't need to. So this one really is about power, fitness and mental strength. ❗ ***** PLEASE GO TO THE "BOOKMARK THESE" LABEL TO QUICKLY FIND THE WARMUP AND COOLDOWN ROWS *****