Video Link: https://www.youtube.com/watch?v=9W0NhxKl2cY Workout Description: Row for 30 minutes at 20 strokes per minute (spm), adding one power stroke every minute. • Pace: 2K+18 seconds • Heart Rate (HR) Zone: 2 (nudging into Zone 3 by the end) • RPE: 5-6/10 • Speech: You should be able to maintain comfortable conversation throughout. ________________________________________ Focus: This session builds your foundation fitness—something I’ll keep emphasizing throughout the plan. Without a solid fitness base, any attempt to build speed will eventually fall apart. The 2K is tough enough already—you don’t want to make it harder by lacking endurance to push through to the end!