🚣 Week 3 Session 4 is 30 minutes split into 5 minute chunks at 18/22/24/18/22/24spm 🚣‍♀️ https://youtu.be/rTzb6NfHlng BOTTOM Tier fitness bulding workout on the Rowing Machine For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 18spm at 2K+20-22 (5K+15-17) then 22spm 4sec faster and 24spm 2sec faster Effort Guide = 5-7 Speech = Comfortable ❗ This is one of the rare occasions where a BOTTOM tier workout has moments of feeling like a MID tier. But as you roll from the 24spm back into the 18spm again, it returns to a BOTTOM tier workout. ❗ In conjunction with Session 5 - it's ok that this BOTTOM tier session isn't as BOTTOM as most. That's because Session 5's MID tier workout is on the easier side. They offset each other. The important thing though, is to not push the 18spm splits on this row. As you'll end up going too fast at 24. 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.