This session wasn’t about pace.
It was about control — physically and mentally.
40 minutes continuous at rate 20, structured into a steady aerobic hold with a controlled lift late in the row.
The opening 5 minutes were calm. Pace settled around 2:07, heart rate low, no urgency.
From 5 to 30 minutes the row locked into rhythm. Pace sat consistently between 2:05 and 2:04, with heart rate rising gradually through the 130s.
On paper, this looks simple.
In reality, this is where the work happens.
Not in the legs — in the head.
There was a small heart rate creep approaching 30 minutes. Not caused by a surge in effort, but by a shift in focus. Thoughts changed, and the body followed.
At this level, that’s the margin:
«Thoughts can move heart rate as much as power.»
Recognising that — and regaining control — is part of the training.
The final 5-minute lift was executed properly. Pace dropped to ~2:03, heart rate pushed into the mid-140s, right on the allowed ceiling.
No panic. No overshoot.
Then the row was closed out with a deliberate warm-down. Pace eased to ~2:10, heart rate came down, and the session finished under control.
Overall:
- 40:00 continuous
- 9568m
- 2:05.4 average
- Rate held at 20
- Heart rate progressive and controlled
This wasn’t a test.
It was a demonstration of discipline.
Physical effort was steady.
Mental control was the real work.
And that’s where progress is being made.
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