Week 2 Workout 6 – 27 Minutes Sustained Effort (MID) Video Link: https://www.youtube.com/watch?v=1CKB_2ttUUc WORKOUT DESCRIPTION: After a 4-minute warmup, row for 27 minutes at 25 strokes per minute. DETAILS: Pace: 2K+12-14 HR Zone: 3-4 RPE: 7-8/10 Speech: Not constant FOCUS: This is a sustained effort piece that builds mental and physical endurance. The 25spm rate provides a sweet spot between pure endurance and high-intensity work, challenging you to maintain consistent pressure throughout.