Sprint for 45 seconds - 11 times, with 1 minute rest between each row

🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

Due to the intensity of this row, the warm up is 10 minutes long.

➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8

➔Effort = 10/10

➔Speech = Don't try - just breathe!

❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗

45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval.

At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 11 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) 🚥

00:00 Introduction

02:36 10 Minute Warmup

14:38 Main Session

34:25 Cooldown then stretching

Find more indoor rowing workouts, training plans, and rowing technique guides at rowalong.com

Watch the full video versions on YouTube: youtube.com/@rowalong

Join the community: facebook.com/groups/rowalong

Instagram: @rowalong_workouts

RowAlong is a free follow-along rowing workout podcast for indoor rowers of all levels. Every session is time-based and works on any rowing machine — Concept2, WaterRower, Hydrow, NordicTrack, or any gym rower. Press play. Strap in. Let's RowAlong.

Hosted on Acast. See acast.com/privacy for more information.