https://youtu.be/zJG0Oz9xXHw Increase your pace and stroke rate every five minutes in this hard endurance rowing machine workout. 🚣 Row 30 mins - changing through 22/24/26/22/24/26spm every five minutes 🚣‍♀️ ➔Pace Guide = 2K+16 / +13 / +10 (see below for 2K pacing info) ➔Effort = 7-8/10 ➔Speech = Comfortable ❗ You go up through the stroke rates twice. So the 22spm is your lifeboat after the tough 26spm split. You'll come out of that feeling like you've had to push - and then you can use the next 22spm to 'recover' (if you can call it that!) before going back up through the rate and pace again. ❗ This row is meant to be HARD. The 26spm splits are meant to make you need to work in order to complete. But there shouldn't ever be a point when you don't think you can complete.