https://youtu.be/It3-zvom6Ys This top tier (what I call max effort) workout will slash lots of time off your 2K score if you do it right. In fact, if you mix it up with some of the longer, low rate rows - I'd say that this is the only race pace workout you'd ever need to do in order to improve your 2K time. 🚣 Row 1/2/3/4/3/2/1 mins at your 2K Rate and Pace 🚣‍♀️ ➔Pace Guide = 2K average pace (see below for info on this) ➔Effort = 9-10/10 ➔Speech = Very tough!! The key to this workout is the rests. Afterall, you're going to be rowing for 16 minutes at your 2K pace. Which is a tough ask! So here's the rowing time and the rest for each interval: 1 min / 1.30 rest 2 min / 3.00 rest 3 min / 4.30 rest 4 min / 6.00 rest 3 min / 4:30 rest 2 min / 3:00 rest 1 min - all done ❗ Those may look like luxurious rests, but trust me. They're not. By the time you get to being asked to row another 4 minutes at 2K rate and pace, you'll have wished they were all longer!!! Remember, I want you to hold pace. If you have gone too fast too early, and can't hold the pace - you've not done this session right. If you want to push the pace, push the last 2 minute and 1 minute intervals.❗