10KW1S5 - https://youtu.be/JDbsLUvLgJg Row the 6:40 intervals as 20seconds at 2k+20 pace then 20 seconds at 2k+5 Stroke rate is up to you, but I’ll be doing them at 18spm and around 28-30 for the faster 20secs. Just make sure you don’t push harder than 2k+5 until the last interval (if you want). The important thing here is actually that you don’t ever go slower than 2k+20 in the “down” 20’s at any stage. You need to stay strong in those parts.