Today’s indoor rowing was 11K arranged as a 1K warmup followed by the main session, which was a continuous 10K.
The pace of the 10K varied periodically, starting with a faster pace for the first 8 minutes, then 4 minutes at around 2:45/500m and that 8 minute faster/4 minute slower arrangement repeated another 3 times. The indoor rowing shorthand for the arrangement and sequence is: 4×8 minute R4 minute.
The intervals were announced and timed with a GymBoss Interval Timer. I got mine directly from gymboss.com but you can also find them on walmart.com and elsewhere.
A screen recording was made of the session. The screen recording is available for those of you who’d like to row along with it, at this link: Indoor Rowing 10K with 4X8 min 12082018
Happy rowing to you.