https://youtu.be/L502OqIuuKI Hit three increaseing stroke rates and intensities over six minute intervals in this fantastic RowAlong workout 🚣5 x 6 minutes with 2 minute rests 🚣‍♀️ ➔Pace Guide 3 mins at 20 strokes per minute (2K+18 pace or 5-6/10 effort) 2 mins at 24 strokes per minute (2K+12 pace or 7/10 effort) 1 min at 28-20 strokes per minute (aim for 2K+5 or 9/10 effort) ➔Speech Easy Harder Tough ❗ Take time to work on technique for the first 3 minutes, then feel how a faster stroke rate, and a more concentrated push from the legs is what you need to be able to hold 24spm and 2K+12 and then go fast for the last 1 minute. Aim for a little slower than your 2K average pace. You need to make sure you can hit ALL THE TARGETS through each of these intervals. ❗ But for the very last 1 minute - go as fast as you can.