Rowing at a tough pace for 4 minutes will help you get used to holding this intensity - do this 6 times
This continues the 'plan' that was generated by the ChatGPT thing. It spat out "6 x 4 minutes with 3 minutes rest" and so it was up to me to interpret what to do with it.
The 3 minute rests suggest a higher intensity that the recovery is needed for. So take your pace up to around 2K+2-5 or from an intensity point of view, you're looking at starting around 8 and finishing the session around 10!
The thumbnail will make sense once you get to the end of the video
00:00 Introduction
02:25 Warmup
07:55 Main Session
48:16 Cooldown and time to stretch while I sign off.
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