I'm re-uploading these to help anyone doing the November challenges.

A great standalone MAX EFFORT rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 3rd Day of the series

Boy is this 30 minute row Spicy! 1 minute full-on efforts followed by 2 minutes recovery - ten times.

🚣This row gets the red chilli, as it's a TOP Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2 minutes soft = around 2K+30 - 1 minute HARD = Around 2k-5

➔Effort = Soft = 3/10 - Hard = 10/10

➔Speech = Comfortable - then gasping for air.

• This row is all about the 1 minute efforts. I'd usually programme this as 1 minute with 2 minutes total rest. And for me, the lack of complete rest showed very early on. My aim was 2K-5 - but between the lack of rest, the tough bike ride the night before, and the fact I talk all the way through - my bag of excuses for not hitting the pace was full!!! *

00:00 Introduction

01:49 Warmup

07:21 Main RowAlong Workout

38:25 Cooldown and time to stretch while I sign off.

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