https://youtu.be/aZAW7LdSS6s After two tough days, and another one in Day 30 - back off the intensity in this simple row. 🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️ 30 minutes at 18 strokes per minute (Optional power strokes at every 1 minute mark) ➔Pace Guide = 2K+20 (See below for 2K pacing info) ➔Effort = 5-10/10 ➔Speech = Comfortable ❗ This is a very simple row - but after two intense days, and one more to come, your body will be crying out for something less intense - and to let you have the power to hit Day 30 HARD!.❗ 🚥You can use Ergzone to programme your Concept 2 PM5 monitor, look for RA 30/30-29 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) 🚥 I think this may go down as my longest, most random sign off yet... 00:00 Introduction 03:15 Warmup (continue when finished if needed) 08:55 Main Session 41:12 Cooldown and time to stretch while I sign off.