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Row 400 meters at 90% Aerobic Max

rest walk 2 minutes X 6-8 based on power upkeep

90% of your aerobic max is different than 90% effort. Think of your aerobic max as a pace that you sustain for 20+ minutes thus an aerobic pace. Now take 90% of that. For a lot of you a 400 meter row at 90% of your aerobic max should feel like your 2K pace. 

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