An old fave: 30 mins at 18spm / 2K+20 https://youtu.be/dghPz95qXmw 🚣Row 30 minutes at 18 strokes per minute at a low intensity 🚣‍♀️ And I mean a low intensity. If this feels tough, if you're not able to hold a conversation, if your ego is in charge - you're rowing too hard! ➔Pace Guide = 2K+20 - NO FASTER PLEASE! ➔Effort = 5/10 ➔Speech = Comfortable ❗ In terms of giving you fitness and lastability to be able to row any session you like, rows like this one are vital. The sprinting 10 x 100m or 8 x 2minute sessions are great for kudos - but if you don't have a strong foundation fitness (which this workout will help give you) then you won't be able to shine in those flashy rows. ❗ **** REMEMBER TO LOOK AT THE "BOOKMARK THESE" LABEL TO FIND THE WARMUP AND COOLDOWN ROWS*****