Today’s indoor rowing session was setup as an 11K distance. It was done to the accompaniment of a beeping interval timer which was set for endlessly repeating intervals of 4 minutes alternating with 1 minute. I used the 1 minute intervals as the time during which to increase the pace, but you could do it the other way around if you wanted to spend 4 minutes working and 1 minute resting.
One minute every 5 minutes felt good.
It was uploaded to YouTube as a screen recording and is available at the following link: “Indoor Rowing 11 one minute intervals with 4 minutes rest 03092018”
Happy rowing to you.