TOP Tier Workout This High Intensity Interval Training Session works perfectly as a StandAlone workout - but it's also being used as Session 3 of Week 5 of the RowAlong 5K Plan. For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan 🚣 Week 5 Session 3 is 12 x 30 sec + 1min. All at 30spm as follows🚣‍♀️ 4 x 30 sec / 60 sec rest 4 x 30 sec / 45 sec rest 4 x 30 sec / 30 sec rest 1 x 1min sprint Pace Guide = Fast as possible while holding 30spm Effort Guide = 9-10 Speech = Not constant ❗ You need to push as hard as possible on each interval to make this a TOP tier HIIT workout. If you back off, you've missed the point. As the rest periods shorten, you still need to hold or improve your pace. Especially so for the final one minute. The rest periods are mostly generous, so be sure to put everything into this TOP TIER WORKOUT❗