https://youtu.be/jAEYRp_8h8M This is a BOTTOM tier row that will push your muscles. 🚣 Row 4min at 20spm then 1min at 15spm - keeping to the same pace for both. (Do this 6 times) 🚣‍♀️ ➔Pace Guide = 2K+18 (see below for 2K training pace info) ➔Effort = 5-6/10 (more like 7/10 for the Power Strokes) ➔Speech = Comfortable ❗ This one does get tougher from a muscle point of view. Pushing 15spm but holding 2K+18 needs a good amount of power (as I realised during the first time doing this) So for some of you, it may dip into a MID tier workout - but the 2K+18 'meat' of this row is what keeps this as a BOTTOM tier for my programming purposes. ❗ Programming the monitor is interesting on this one. I programmed in 4mins/1mins 6 times in ErgZone - but there's a small delay as the monitor kicks off the next interval. So... either... 1) Program your monitor as I did - with 4/1/4/1/4/1/4/1/4/14/1 min intervals - and hope your delay is the same as mine. 2) Look for RA15 on the Ergzone RA track, and use that to program the monitor 3) Just start a "Just row" and change strokes rates along with me 4) Punch in a 30 minute workout, and just row that if you want to log a 30minute workout (instead of the 30:10 it runs to). I've been in touch with C2 about this, trying to workout why the monitor has this delay. If only so I don't have to keep caveating things!!! As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.