A great standalone rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 7th row of the series

Row 30 minutes as you wish - I do it at 24spm and 2K+12 pace

🚣TOP Tier row on my Intensity Pyramid (if you follow me) 🚣‍♀️

➔Pace Guide = 2K+12 for the 24spm - or whatever you want

➔Effort = 8-10/10

➔Speech = Tough

• The 7th workout of 30 days of 30 minutes is a "FreeStyle" workout - where you can row how you wish. Feeling strong? Go fast. Feeling drained? Go slow. It's up to you. But I do mine at 24spm and 2K+12 pace in case you want to continue to follow my workouts through this 30 day thing.***

This was streamed originally live to YouTube while racing on the ErgRace app (although I say RowPro in the breakout.... oops!) - but I've then taken it into the edit and tidied it up - added a proper warm up and cooldown in order for it to sit properly in with the rest of the rows in this series.

00:00 Introduction

01:54 Warmup

06:53 Main Session

37:26 Cooldown and time to stretch while I sign off.

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