🚣 Week 4 Session 4 is 5 x 8 mins with 1 min rests at 18/20/22/20/18spm 🚣‍♀️ https://youtu.be/yZ8N7WAQxIc BOTTOM Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 5K+15-17 to start - 2 sec faster for 20spm - 2 sec faster for 22spm Effort Guide = 5-6 Speech = Mostly comfortable (the 22 may be slightly tougher) ❗ A nice bumpy BOTTOM tier row. The 22spm section will obviously be slightly harder than the 18 that you start at - and the fact that you'll be rowing for a total of 40 minutes will certainly let you now that you've had a good workout. But it shouldn't stretch you from a cardio or muscular point of view - it'll just help build your foundation fitness. ❗ It IS meant to stay a bottom tier workout. So if you find you're blowing up, back off a couple of seconds. But I want you to maintain the stroke rate. Hopefully as we're on Week 4 - you should know what your body is capable of, and know to start on the back end of the pacing guide if you think this is going to need it.