A full session. Start to finish.
5 minute warm-up — easing in, letting the body wake up. Stroke by stroke, heart rate rising naturally, settling into rhythm without forcing anything.
Then into the main work.
30 minutes at rate 20.
Controlled. Consistent. Patient.
Pace moved from 2:05 down towards 2:02, not through effort, but through control. Letting the stroke do the work, keeping everything smooth and repeatable.
Average pace: 2:03.8
Distance: 7272m
Average HR: 132 (max 144)
Heart rate told the story — steady climb, long hold in the low 130s, drifting towards 140 late. No spikes. No panic. Just clean aerobic work.
Then finish it properly.
5 minute cool-down — backing off, letting everything come down gradually. Heart rate settling, breathing controlled, bringing the session to a close the right way.
Nothing flashy. Nothing forced.
Just consistent, controlled work from start to finish.
This is where the base is built.
This is what it takes.
Beowulf Indoor Rowing Crew
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