10KW7S3 - https://youtu.be/Fyx6z2f678k Push as hard as you can with your legs at 20spm to see how much power you can squeeze out of the stroke every 1 minute in this muscle focussed row. 🚣20 x 1 min at 20spm with 1 min rests🚣‍♀️ ➔Pace Guide = As fast as you can go at 20spm ➔Effort = Power = 10/10, Cardio probably about 7/10 ➔Speech = You be able to speak, in between grunts of power. ❗ The REALLY important thing here is that you do this with a technique that protects your back. PLEASE make sure to hold that forward lean, with a good,powerful posture and straight arms as you drive your feet into the machine. And if you feel anything weird - stop. You need to make sure your body is ok to do these MAX POWER strokes. If you're unsure - check with a doctor. Row with a good stroke, you'll be fine - but I just want to put this warning out there!!! ❗ Just for a bit of interest, I do a test where I start with the lever at 0 (drag factor 88) and raise it one notch each interval, and then back down again. It gives me something to talk about as well as technique - and there's the added jeopardy of "Will he remember to move the lever...???)