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0:32 row

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RA75 - 12mins x 3 - 10KW6S5
10KW6S5 - https://youtu.be/VnTpq3AVHsQ

Get into a groove and hold a hard (but not max) effort for 12 minutes. Train your brain and body to last. 
🚣3 x 12 minutes with 90 second rests at 24spm🚣‍♀️

➔Pace Guide = 2K+12 
➔Effort = 7/10
➔Speech = Tough - but you can talk from time to time

❗  This really shouldn't burst the banks. Get up to pace, and hold it there. The intensity will rise so you need to push - but it should never feel like you can't get to the end. The 90 second rest lets you reset - ready for the next interval❗
https://app.erg.zone

最常做的運動

Tom ╚╗╔╝ D

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