https://youtu.be/LAuOxOpSgX8 A core fitness building pyramid row which rises and falls in intensity. 🚣 5 x 7 minutes at 18/20/22/20/18spm with 1 minute rests🚣‍♀️ ➔Pace Guide = 2K+20-22 for 18spm - add two seconds for each rate increase (then take them off again) - For more about 2K training pace, see below. ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ How you start this row will affect the intensity. If this is a standalone workout, you may want to start at 2K+20 for the 18spm (taking you to 2K+18 and 2K+16) but if you're using this as W2S3 of the 2K Redux plan, then maybe start at 2K+22 (then 20 / 18) to make sure it's a bottom tier foundation recovery row ❗ Programming the monitor: 1) Option 1 - programme as 5 x 7 minutes with 1 minute rests (risk of going out of sync) 2) Option 2 - Use the ErgZone app to simplify that programming (pick RA13) 3) Option 3 - programme as 5 x 7 minutes with UNDEFINED rests (see below) 4) Option 4 - Just start a Just Row - the downside being not having intervals to look at 5) Option 5 - Make a 39 minute row and countdown - again, no intervals. (This all comes down to whether you want to see intervals afterwards, but there is a chance we'll go 1 or 2 seconds out of sync due to monitor delays)