30 minutes at 18/20/22/20/18 spm https://youtu.be/e3uiEx-KrKA 30 minutes of rowing can be dull. Make it more interesting by changing pace and stroke rate as you row. 🚣Change from 18/20/22/20/18spm every 6 minutes🚣‍♀️ ➔Pace Guide = Start at 2K+20 - speed up by 2 seconds as you go faster stroke rates, then slow down 2 seconds as you reduce rate ➔Effort = Starts at 5/10 - up to 6/10 then back to 5/10 ➔Speech = Comfortable ❗ You won't end up working too hard in this row, but the pyramid of rate and pace change will at least give you a bit more pace than a typical 20spm / 30 minute row.❗ If you're on the 1Km plan, or if you have any stiffness or injury, pay attention to not over-doing this from an exertion point of view. If you're eagle eyed, you'll see how much I drop my pace towards the end. A LOT slower even than the 2K+20 guide, as I wanted to make sure not to worsen a niggle in my intercostal muscles.