10KW4S5 - https://youtu.be/MHusYZSi0sg Row 5 mins at 20spm and 2k+18 4 mins at 22spm and 2k+15 3 mins at 24spm and 2k+12 2 mins at 26spm and 2k+9 1 min. at 28spm and 2k+5 No rests between. Rest 2mins - do this all two more times. With so many rate changes, the monitor delay between us will be huge. So this session is programmed as 3 c 15 minute intervals and you change rate and pace within. Obviously this isn’t ideal if you want to see how you managed through each change. So I suggest either connecting your logbook account to ErgMonkey where you can get a clearer view of your metrics during the row, or duplicate this session and programme the 54321 intervals with 0 rest yourself. Hopefully the delay on your side won’t be too big compared to me.