10KW6S5 - https://youtu.be/VnTpq3AVHsQ Get into a groove and hold a hard (but not max) effort for 12 minutes. Train your brain and body to last. 🚣3 x 12 minutes with 90 second rests at 24spm🚣‍♀️ ➔Pace Guide = 2K+12 ➔Effort = 7/10 ➔Speech = Tough - but you can talk from time to time ❗ This really shouldn't burst the banks. Get up to pace, and hold it there. The intensity will rise so you need to push - but it should never feel like you can't get to the end. The 90 second rest lets you reset - ready for the next interval❗