10KW6S4 - https://youtu.be/R8i2hID8sL8 Take 30 minutes to build your fitness and step down off the tough rows for a session. 🚣 30 minutes at 20spm 🚣‍♀️ ➔Pace Guide = 2K+18-20 ➔Effort = 5-6/10 ➔Speech = Comfortable ❗ Just lock into 20spm and hold pace at 2K+18-20 for the whole session. Depending on where you are in your training and energy levels, that's what'll make you decide +18 or +20 ❗ This row was recorded while doing a live stream on the RowAlong Facebook channel, while using the Ergzone Live app. I've edited it so it sits within my usual format, but you will hear me referencing the screen (which I only pop up once or twice, don't worry)