10KW7S5 - https://youtu.be/F1dGXXV01GQ Get used to working at tempo pace as you row for 20 minutes at a good hard pace.... twice. Not a max pace - not a slow pace - but a good hard pace. 🚣2 x 20mins at 24spm with 2 min rests 🚣‍♀️ ➔Pace Guide = 2K+12 (Read YouTube video description for info about 2K pace) ➔Effort = 8/10 ➔Speech = Tough ❗ For those training for a 10K, 2K+12 pace is likely to be slower than the average pace you're likely be to rowing at. You may start your 10K around 2K+12 pace, but as the Km's tick off, you'll improve your pace. So when you think about it - this is easy! ❗