A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 18th Day of the series.

Row the 30 minutes at 18spm at 2K+20-22 pace, but every 5 minutes, take 5 power strokes

🚣BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+20-22

➔Effort = 5/10 (push as hard as possible on the 5 power strokes)

➔Speech = Comfortable, even with the power strokes

❗ Why the power strokes? Just to make it a bit more interesting. This workout is best done at 2K+20-22 the whole way - but unless you love that workout, it can be a bit tedious. So as a reward for getting through 5 minutes at a time, you get to push hard for 5 strokes (still at 18spm though). ❗

00:00 Introduction

02:15 Warmup

08:15 RowAlong Workout

39:16 Cooldown and time to stretch while I sign off.

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