Established Fitness: 45-Minute Foundation Building (Low Intensity) Video Link: https://youtu.be/kZsrcQ1SOFE Workout Description A steady 45-minute aerobic development session. This longer duration, lower-intensity workout is crucial for building your aerobic base and enhancing rowing efficiency at a consistent stroke rate of 18-20 spm. Pace Guide: 2K+20-22 RPE: 5-6/10 Speech: Comfortable conversation possible Focus Maintain consistent form throughout. Use this session to refine your technique and build endurance without accumulating excessive fatigue.