Today’s session was 10K that started out for 15 minutes easy as warm up. After the first 15 minutes, four sets of 4 min R 3 min intervals were done.
I don’t know what is the best effort level for the intervals. The first 4 minute interval felt a bit too hard, so I did the next ones at a slower pace. The important thing was to work hard enough during the intervals to both elevate heart rate and cause myself to breathe hard, with some anaerobic effort.
The session was recorded and will be available at this link: Indoor Rowing 10K with 4 Intervals 11122018
Happy rowing to you.