https://youtu.be/mzVFMsB7qdQ Get the best of both worlds in this row by rowing slow, then a short sprint. 🚣MID Tier row on my Intensity Pyramid🚣‍♀️ Row for 4:30 at 22 strokes per minute then 30 seconds sprint 6 times. ➔Pace Guide = 2K + 15-16 - then 2K pace or better ➔Effort = 6/10 then 9-10/10 ➔Speech = Heart rate will be up, breathing harder, but ok to speak ❗ This is a great all round row, which lets you biuld that core fitness, and work on your technique at the lower rate, and then spread your wings and go for it on the sprint section. One word of warning though, when you get back to the 22spm pieces, try to hit rate and pace as soon as possible. Don't slow right down to recover from the sprint - the intensity should remain high. You'll recover enough over the next 4:30 to be able to sprint again. But progressively, this row should get tougher.❗ 🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-25 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) 🚥 00:00 Introduction 02:02 Warmup (continue when finished if needed) 07:28 Main Session 38:56 Cooldown and time to stretch while I sign off.