A 40 minute RowAlong that takes you through the Warmup, into some mixed pace intervals and then a cooldown. I've added in pace suggestions because I know people like them. But what I'd rather is that you get a feel for a natural pace increase as you increase the stroke rate. That'll shape you much better than sticking to numbers in front of you. I haven't give a pace for the 20spm. It'll probably be around 2K+18-20 - but again, you'll determine this pace through the warm up, rather than just following a strict pace guide. Here's the breakdown: 4 Min - Warmup 2 Min - 20spm transition 1 Min - 22pm 1 Min - 20spm 1 Min - 24spm 1 Min - 20spm 1 Min - 26spm 1 Min - 20spm 1 Min - 28spm 2 Min - 20spm 3 Min - 22spm 1 Min - 20spm 3 Min - 24spm 1 Min - 20spm 3 Min - 24spm 1 Min - 20spm 3 Min - 26spm 1 Min - 20spm 3 Min - 28spm 1 Min - 20spm 2 Min - 28spm 3 Min - 20spm Cooldown