https://youtu.be/X3A3bUrjWTE A massive endorphin rush is the reward for getting through this row. Change every three minutes through 18/20/22/24/26spm - start slow and build up pace. Twice. 🚣MID intensity, hard (but not max) row 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20 - increase at least 2 seconds per rate increase ➔Effort = 5/10 up to 8/10 ➔Speech = Comfortable, but climing up to tough *** Rising up from the slower rates and paces, this workout is a gradual burner. But by the time you get to the 24spm interval, it'll start to get tougher. By the time you hit the 26spm chunk, you should be around 2K+10 pace, and starting to feel it. But then, you drop back to 18spm and 2K+20 again - only to do it all over again.*** The warm up and cool down are seperate sessions on this RA track. I suggest bookmarking them to be able to load them up quickly.