30 minutes at 20spm - Low Intensity Row RowAlong on YouTube at: https://youtu.be/LDw57ojYdtQ Important: Make sure to warm up and cooldown properly if you're not using the RowAlong video Workout Structure: 30 minutes - holding 20 strokes per minute at a low intensity (2K+18) Set Breakdown: You must keep this low intensity. Pushing this session hard is easy to do - but it'll ruin your 500m development. Use this workout to build your fitness and recover from the previous session. I'd even suggest dropping to 2K+20-22 if things start to feel hard. If you're wearing a HR monitor, this should not break out of Zone 2. Focus Areas: Foundation Fitness Build mitochondria Recover from the previous workout