Row Intervals
9 x 1:40 steady state, :20 of power (2 minute rest after round 5)
Rate: 25
Pace: Moderate with bursts of power during the :20 rest
DF: 116
Start at a moderate-to-easy pace and negative split throughout finishing with something that is moderate-to-hard at this rate. You'll need to go by feel during the :20 power periods as you won't be able to see any data on the PM5. It is eight strokes and I was dropping down around 2:05 split during these periods.
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