Week 4 Session 3 – 4 mins x 8 at 20spm / at 2K+10 pace or faster – 2 min rests between https://youtu.be/8V6xpmKb4R4 There's nothing quite like pushing hard at 20 strokes per minute to build your ability to lay in the power on the rowing machine! 🚣8 x 4minutes at 20spm with 2 minute rests🚣‍♀️ ➔Pace Guide = Aim for 2K+10 - faster if it's natural (see below for 2K Pace info) ➔Effort = 7-8/10 ➔Speech = You can talk, but you'll need to take breathers ❗ Pushing 20spm rows too much just makes you good at pushing 20spm rows. But if you do it within a plan where you've been working on power and stroke rate individually, then this is a good bit of 'revision' as we head towards the final week in the 1000m plan (you don't have to be rowing the RowAlong 1000m plan to still get value from this). ❗ The point is to lay in a lot more power that a usual 20spm row. But not so much that you can't get through all the intervals. It needs to be tough enough that you need to push through the intensity, but not so you have to stop.