Row fast and strong right from the start. Sprint 1 minute intervals 7 times with 75 seconds rest.

🚣A TOP INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

➔Pace Guide: Start at 1K pace (around 2K-5) but go faster if you can!

➔Effort = 10/10

➔Speech = Don't even try

❗ There are only 7 intervals here, so you NEED TO GO FAST. Start at 1K pace (around 2K-5) and if you think it's too easy, speed up. If you don't end up in a similar state to me by the end, you've not put in 10/10 effort.❗

🚥You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 7 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

02:55 10 minute Warmup

15:22 Main Session

32:51 Cooldown and time to stretch while I sign off.

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