2K Pace Pyramid (HIGH) Video Link: https://www.youtube.com/watch?v=It3-zvom6Ys WORKOUT DESCRIPTION: Row 1/2/3/4/3/2/1 minutes at your 2K race pace and stroke rate, with progressive rest periods. DETAILS: Pace: Your 2K average pace HR Zone: 4-5 RPE: 9-10/10 Speech: Very difficult! FOCUS: This is a key session for 2K improvement. The progressive rest periods (1:30/3:00/4:30/6:00/4:30/3:00) allow you to maintain race pace throughout. Total work time at 2K pace is 16 minutes – save some energy for the final intervals.