🚣 Row 10 x 2minutes with 1 minute rests. All at 24 strokes per minute 🚣‍♀️ ➔Beginner Rowers with no 2K pace guide - row at 7/10 perceived effort (Hard to talk) ➔Bottom Tier Intensity: Row at 2K+12 pace ➔MID Tier Intensity: Row at 2K+8 pace ➔TOP Tier Intensity: Row HARD - around 2K+4 pace (Info about what 2K Pace is can be found below). ❗ The important thing here is to pick a pace, and stick to it. This is especially important for the TOP tier folks. Pick a pace you can manage all the way through. I don't want you to start at 2K pace, but then have to drop to 2K+10 because you've blown up! ❗