https://youtu.be/k5cnVjx8dYA 30 minutes is over in a jiffy with this row - by breaking it down into 2 minute chunks and changing stroke rate. 🚣BOTTOM intentisty row 🚣‍♀️ 18/20/22/20/18spm x 3 ➔Pace Guide = 2K+20/18/16/18/20 ➔Effort = 5-6/10 ➔Speech = Comfortable *** The 2 minutes really do make this one rocket past. At the slower rates, it gives a chance to think about body positions and technique - and the rate increase / decrease lets you work on controlling pace by using leg power.*** 🚥You can use Ergzone to programme your concept 2 PM5 monitor, look for RA 30/30-10 under the RowAlong track which I've split the 30 minutes into 2 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) 🚥