Welcome to Week 5 Day 1 in the New Rower, New You Program! It's our second-to-last week in the program and we're stepping up the workout intensity and volume with four 15 minutes workouts this week!

In today's workout, I'll guide you through a quick warm-up before we move into some more advanced intensity training. We're going to try to manage three distinct different intensities while maintaining the exact same stroke rate! Afterwards, we'll finish with a short cool-down!

WORKOUT:
1 min rowing @ 20 SPM - easy effort
1 min rowing @ 20 SPM - moderate effort
1 min rowing @ 20 SPM - hard effort

Goal: experience three distinct intensities at 20 SPM!