This structured workout combines intensity with endurance. Each 8-minute piece is broken into multiple pace shifts, simulating race conditions and improving your ability to change speeds efficiently. Workout Breakdown: • Warm-up: 5 minutes of light rowing • Main Set: 4 x 8-minute pieces with 6 minutes rest between. For each 8-minute piece: • 3 minutes at Rate 22 • 1 minute at Rate 32 • 2 minutes at Rate 24 • 30 seconds at Rate 34 • 1 minute at Rate 26 • Final 20 seconds at open rate (max effort) • Cool-down: 5 minutes of light rowing This workout helps simulate race pacing and builds endurance. Monitor your rate changes and track results on Ripletic, where you can follow rowing-specific plans.