A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 19th Day of the series.

Split the 30 minutes into 6 minute chunks (with no rest) and row at 18/22/26/22/18spm

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+20 / 15 / 10 / 15 / 20

➔Effort = 5/10 to 8/10

➔Speech = Comfortable, then tough, should end ok again

❗ The rise through the rate and pace in this pyramid will increase your intensity for this row so you'll need to push to keep going. But before it gets too much, you'll go down the other side of the pyramid. The 22 and 18's won't be as easy as they were on the way up, but you'll feel the intensity back off as you come to a close.❗

00:00 Introduction

02:23 Warmup

07:05 RowAlong Workout

38:21 Cooldown and time to stretch while I sign off.

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