https://youtu.be/hfxoI-x1vK8 Maintain your power and pace with this HARD row. You'll hold an intense tempo pace that will make you need to hold on to finish. But you won't feel like you can't finish. 🚣 10 x 3min / 2min rests - at 28spm 🚣‍♀️ ➔Pace Guide = 2K+5 ➔Effort = 7-8/10 ➔Speech = Tough! ❗ Make sure to hold 2K+5 all the way through. If you get to interval 7 and want to go faster, please do. But not so fast that you need to slow down under 2K+5 because you blew your fuel tank! ❗ This row is tough - but it will get you used to working at a hard intensity, and pushing through in order to complete. To programme the monitor, you can set it to a 3 minute interval workout with 2 minute rests. Or use ErgZone app to do the programming for you (you'll find it as RA18 under the RA track). The downside is that we may fall out of sync due to the PM5 delay - if this concerns you, either set up a 48:15 row and just start and stop with me, or you could set the rest period to UNDEFINED - here's a video showing you how: ✸https://youtu.be/2vGTy9mtaLA✸ 00:00 Intro 02:45 Warmup 08:46 Stretch 11:56 Main Session 01:00:03 Drink 01:01:48 Cooldown