RowAlong to this video on YouTube: https://youtu.be/F8KnCEvTXEw Row for 7 minutes at 20 strokes per minute and a low intensity. But every 30 seconds, take a full power stroke 🌟 If you haven't watched my introduction to the plan, check it out here: https://youtu.be/ZTWfRP-2d0U 🌟 🚣 ROW 4: 7 minutes at 20spm / Low Intensity - 1 power stroke every 30 seconds 🚣 WARMUP: 4 minutes WORKOUT: 7 minutes: Mostly at 20spm Low Intensity - 1 power stroke every 30sec PACE GUIDE: 2K+18-20 then FULL PUSH for one stroke (See below for 2K pace info) EFFORT/RPE: 5/10 then 10/10 SPEECH: You should be able to talk throughout ⁉ Don't be alarmed that I'm not on a Concept2. The machine may be different, but the workout design remains the same. Row along with me on your machine, and follow my guidance for stroke rate and intensity. ⁉ ‼ 2K Pace Info ‼ If you're unfamiliar with 2K pacing guides: 1 Row a 2000m time trial as fast as you can (if you're healthy enough to do so). 2 Divide the final time by 4 to get your average time to row 500m, which is your 2K pace. 3 For example, if you rowed 2000m in 8:24, your 2K training pace is 2:06. 4 Adjust based on guidance (e.g., 2K+18 means go 18 seconds slower).