A great standalone FITNESS BOOSTING rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 4th Day of the series

Slow it down but keep it interesting by changing the stroke rate between 18 and 20 spm every 5 minutes.

🚣A BOTTOM Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20

➔Effort = 5/10

➔Speech = Comfortable

• After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness *

00:00 Introduction

01:35 Warmup

06:53 Main RowAlong Workout

37:55 Cooldown and time to stretch while I sign off.

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