30 Minutes Power Stroke Session (LOW) Video Link: https://www.youtube.com/watch?v=jAEYRp_8h8M WORKOUT DESCRIPTION: Row 6 sets of 4 minutes at 20spm followed by 1 minute at 15spm, maintaining the same pace throughout. DETAILS: Pace: 2K+18 HR Zone: 2-3 RPE: 5-6/10 (7/10 during power strokes) Speech: Comfortable most of the time FOCUS: This session builds power while maintaining control. The lower stroke rate minutes require more force per stroke to maintain pace, developing strength and power without excessive intensity.