I'm re uploading these for folks doing the November challenges

A great standalone FITNESS BOOSTING rowing workout - if you're rowing 30 days of 30 minute rows, this is the 6th Day of the series

Change up a 20spm row by dropping to a VERY low stroke rate every 5:30

🚣Bottom Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+18 for the 20spm - don't worry about the 12spm

➔Effort = 5/10

➔Speech = Comfortable

• The point of the 12spm is just to slow the stroke right down - which will reveal whether you have a good 'flow' to your stroke, especially the recovery phase. If you're stuttery and jerky without the fluid motion, you'll find it hard to flow.***

00:00 Introduction

01:52 Warmup

06:46 Main Session

37:28 Cooldown and time to stretch while I sign off.

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