A great standalone FITNESS BUILDING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 16th Day of the series.

Rise up through stroke rates every 5 minutes

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

Row at 18/20/22/18/20/22spm - changing every 5 minutes

➔Pace Guide = 18spm at 2K+20-22 - Increase 2 secs with rate increases

➔Effort = 5-10/10

➔Speech = Comfortable

• The rate changes are just here to keep it interesting, but also so you can develop that feel for how just a slight increase in drive speed results in the increase in stroke rate and pace *

00:00 Introduction

01:46 Warmup

06:36 RowAlong Workout

37:39 Cooldown and time to stretch while I sign off.

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