https://youtu.be/bVsB1tIwk3k This is a MID tier hardship training row that will make you work hard, but then give you a rest before going again. Great for building intensity endurance. 🚣 8 x 4mins at 28spm with 3 minute rests 🚣‍♀️ ➔Pace Guide = 2K+5-6 (See below for 2K training pace info) ➔Effort = 8/10 ➔Speech = Not constant ❗ You may want to sit on the slower (+6) end of the pace guide for the first 4 intervals. The aim is to make sure to at least hold your pace throughout. If you think you've got it in you to go faster for the last 4 - then do so. But only if you're sure you won't burn out and need to slow right down to complete the workout ❗ As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 3 minutes, which lets you recover - and the next interval will get to that point a little quicker. But importantly, you won't need to stop. You can keep going until the next rest period.