🚣 Week 4 Session 4 is 3 x 8 minute with 2:30 rests 🚣‍♀️ https://youtu.be/3qlfK0YTu6Q MID Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan But rather than a straight 8 minutes, this is how you'll row each interval: 6 minutes at 24spm / 2K+12 (5K+7) 1 minute at 26spm / 2K+9 (5K+4) 1 minute at 28spm / 2K+5 (5K pace) Repeat this for the second interval, but in the third - if you want to go max pressure for that last 28spm minute, then fill your boots. Go for it. Effort Guide = 7-8 (will end closer to 9.5-10/10) Speech = Not constant ❗ This is a solid MID workout - which, if you push that last 1 minute, will start to tickle TOP. Be careful though - If you don't stick to the pace guide, you'll slip into TOP tier for most of it. ❗