Week 1 Workout 5 – 4 x 10 Minutes Fitness Builder (Bottom Tier) Video Link: https://www.youtube.com/watch?v=rlkawaKF6GE Workout Description: Row 4 sets of 10 minutes with 90-second rests between sets at 20 spm. • Pace: 2K+18-20 seconds • HR Zone: 2-3 • Speech: Comfortable. ________________________________________ Focus: This workout includes varying drag factors for added interest and better technique. Intervals 1 and 3 should be done at a drag factor of 135 (race drag), while intervals 2 and 4 should be done at 90 (low drag). ________________________________________