https://youtu.be/p2LQ2D8HrC4 This 30 minute row at 20 strokes per minute will help you work on your rowing technique will building up your foundation fitness. A vital row to do. 🚣 Row 30 minutes at 20 strokes per minute at 2K+18 pace🚣‍♀️ ➔Pace Guide = 2K+18 (see below for 2K pacing info) ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Stick to the 2K+18 pace here. If you want to go fast, add on a 1 minute max effort sprint at the end. It's important you don't push this one. Give yourself a chance to work on your stroke, and your base fitness. ❗ One interesting thing to point out is how not all 30/r20's are the same. This was a hot day, I hadn't hydrated well, I'd had a glass of wine the night before - and I was talking the whole way through - continuing the history of my time as a rower. And just take a look at my HR at the end of the row!! That's pretty much maxHR for me on the erg. And I was only rowing a 20pm 2K+18 piece! 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.