8 x 4 Minutes Hard Effort (MID) Video Link: https://www.youtube.com/watch?v=bVsB1tIwk3k WORKOUT DESCRIPTION: Row 8 intervals of 4 minutes at 28spm with 3-minute rest periods between each interval. DETAILS: Pace: 2K+5-6 HR Zone: 4 RPE: 8/10 Speech: Not constant – short phrases only FOCUS: This is an intensity-building workout. Start at the slower end of the pace range (+6) for the first 4 intervals to ensure consistency. If you’re feeling strong, push harder in the final 4 intervals, but only if you can maintain the pace without burning out.