🚣 Week 2 Session 4 is 30 minutes, alternating 18 and 20spm every 5 minutes 🚣‍♀️ https://youtu.be/cNfHbN4mc0E BOTTOM Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 2K+20-22 / 18-20 (5K+15-17 / 13-15) Effort Guide = 5-6 Speech = Comfortable ❗ DON'T PUSH THE SLOW STUFF! PUSH THE FAST STUFF! I say it so much now, I'm selling a T-shirt on the Rowalong.com website with that on it. Seriously. After Session 3's intensity, this is a body-flusher. Use this row to re energise your system, get the groove back, and recover well for Session 5. ❗ No complicated intervals, just set your monitor to 30 minutes, and change stroke rate from 18 to 20 (and back) every 5 minutes. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.