This workout focuses on longer, steady rowing. Time: 33 mins Warm up 5 mins gentle row Main Set Do two 10-minute pieces with 3 minutes rest in between. Aim for a pace that’s between the paces you rowed in Workouts 2 and 3. Your stroke rate should be between 20 and 24. Warm down 5 min @ zone 2 going to zone 1 RPE 4-1 (damper setting 1)