https://youtu.be/y_YvSQJichg Row 30 minutes at 20 strokes per minute. Add in some powerful strokes if you're feeling up to it. 🚣BOTTOM intentisty row 🚣‍♀️ Row at 20spm / 2K+18 for 9:30 - then do 30 seconds of power strokes at 20spm (do this three times) ➔Pace Guide = 2K+18 (Then power strokes) ➔Effort = 5-6/10 ➔Speech = Comfortable *** Only add in the power strokes if you feel like you've got the energy to do so. Session 7 may have been a tough one for you - so if you want to just stick to 2K+18 pace the whole way through to make sure you have a "Full bowl of power" going forwards, then please do.*** This was streamed live to YouTube while racing on the ErgRace app - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series. Join me at 0900 UK time every Sunday in November (2021) if you want to RowAlong live. 🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-7 under the RowAlong track which I've split the 30 minutes into 5 minute intervals. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, and tagged with the 30/30 label - just bookmark them for future use) 🚥