WEEK 4: STROKE RATE AND PACING - FIND YOUR RHYTHM

This week is about control. Not max effort sprints. Not red-lining..... we're after steady, repeatable work. "Smooth is fast" 

We're helping you link your stroke rate with your ability to hold pace over time. That means not going out too hot, and not fading halfway through. When your rate is too high, you waste energy. When it's too low, you lose time. The goal is to sit in that zone where you're working hard but staying composed. What you're building this week is the ability to stay in control when it matters. Not just in workouts, but in events like... EmbaArena Game Day.

This week in sessions: Learn how to match your stroke rate or cadence to your output - practicing steady, repeatable splits and controlling breathing under fatigue.

Building awareness around your rhythm and pacing across time.  Pacing is a skill, you've build the components of it over the past 3 weeks, now we put it all together!

See'ya on the floor 🚀