5 x 7 Minutes Pyramid (LOW) Video Link: https://www.youtube.com/watch?v=LAuOxOpSgX8 WORKOUT DESCRIPTION: Complete 5 intervals of 7 minutes with 1-minute rests, following a stroke rate pyramid: 18/20/22/20/18 SPM. DETAILS: Pace: 2K+20-22 at 18spm (add/subtract 2 seconds for each rate change) HR Zone: 2-3 RPE: 5-6/10 Speech: Comfortable FOCUS: This workout introduces variety through changing stroke rates while maintaining relatively low intensity. The pyramid structure helps you feel the difference between rates while staying in control of your pace and technique.