10KW8S1 - https://youtu.be/qNsh2cs6RNg Row hard for four minutes, then harder for 4 minutes - 5 times - in this tough rowing workout. 🚣5 x 8mins with 3 min rests - split the 8 minutes in half 🚣‍♀️ ➔Pace Guide = Start at 2K+12 - then 2K+5-7 for the second 4 minutes ➔Effort = Starts at 7/10 - then 8/10 (will end closer to 10/10) ➔Speech = Tough - then unlikely! ❗ The first four minutes of each interval are already in the "Hard / MID" intensity tier - but when you then increase the pace to 2K+5-7 in the second 4 minutes - that's what will eventually turn this into a "Max/TOP" intensity tier workouts after 5 intervals. ❗ If you're unsure of how you'll get on - start at the 2K+7 end when you speed up - and as you go through the workout, gauge whether you can increase your speed. Oh - and you can tell how hot and steamy it got for me - as the camera couldn't take the change in climate in my studio and went all weird with colours for a short while. Sorry... ***** If you want exact split data, create a new workout in Ergzone and set it as 4min/4min with 0 rest between - then 3 min rests - then repeat that 5 times.. *****