20 Minute Stroke Rate Pyramid (Mid Intensity) Video Link: https://youtu.be/0nq5IEEohOk Workout Description: This 20-minute session moves through a stroke rate pyramid, gradually increasing and decreasing effort as you go. You’ll complete four cycles of 1 minute each at 20, 24, and 28 strokes per minute (spm), then back down. • Pace Guide: o 20 spm: 2K+18-20 (RPE 5/10) o 24 spm: 2K+12 (RPE 7/10) o 28 spm: 2K+5 or faster (RPE 8-9/10) • Speech: Comfortable at first but challenging at higher rates. Focus: This workout is great for building aerobic capacity and learning to manage different stroke rates and paces. Stay consistent and controlled as you move up and down the pyramid.