https://youtu.be/ZMwizARZdSs 5 minutes at 22spm gives you a good fitness building workout, then 1 minute at 15spm lets you work on technique - 5 times. 🚣BOTTOM intentisty row 🚣‍♀️ ➔Pace Guide = 2K+16-18 - don't stress pace for the 15s ➔Effort = 6/10 ➔Speech = Comfortable *** 15spm is very achievable as long as you slow down the arms away, tilt over your body and then the knee bend. You don't need to stop and jerk - just slow down. The 22spm is here to make sure you still get a good workout from this row, with the 15's there for you to focus on your technique.*** I totally mess up the first set of 15s and then totally forget the last set! I'm a minute late on them. I'm such a pro.... 😄 🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-12 under the RowAlong track which I've split the 30 minutes into 6 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) 🚥