Week 1 Workout 2 – 10 x 3 Minutes Hard Effort (Mid Tier) Video Link: https://www.youtube.com/watch?v=9QyIGc3yIF0 Workout Description: Row 10 intervals of 3 minutes with 3-minute rests between each interval. • Stroke Rate: 28 spm • Pace: 2K+5 seconds • HR Zone: 4 • RPE: 7-9/10 • Speech: You shouldn’t be able to hold a steady conversation. ________________________________________ Focus: This workout builds stamina at a challenging pace. While the 3-minute rests keep it from being a full top-tier workout, it’s still tough! You’ll likely feel like stopping during some intervals, but the goal is to hang on and finish each one without needing to stop. This builds the mental toughness you’ll need during a 2K when things get hard. ________________________________________