https://youtu.be/SiKussK6_LA Build power in your body by pushing the pace of this 30 minute row 🚣 30 minutes at 20 strokes per minute - faster than normal 🚣‍♀️ ➔Pace Guide = 2K+15 or faster (see below for 2K training pace info) ➔Effort = 7-8/10 ➔Speech = Tough, but you'll be able to speak ❗ Usually, a 30 r20 would be done at 2K+18 pace. But by pushing this 3 seconds faster, it'll slip into a MID tier intensity, and give you a chance to build some power. If you want to go even faster for the last ten minutes, you have the option to push this into a TOP tier intensity workout. ❗ The full session is available to pre-program your Concept2 PM5 monitor on the Ergzone app under the RowAlong track - RA-28 (You still need to watch the video here on YouTube for the RowAlong element) 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. 00:00 Intro 03:02 5 minute Warmup 09:32 Main Session 40:33 Cool Down