A great standalone HARD rowing workout - or if you're rowing 30 days of 30 minute rows, this is the 9th Day of the series

Break up a 30 minute row by rowing 4mins 30 at 22spm then 30 seconds FAST (do this 6 times)

🚣MID Tier row on my Intensity Pyramid🚣‍♀️

➔Pace Guide = 2K+16 (Then 30 seconds fast)

➔Effort = 7/10

➔Speech = Getting tough

• 22spm is just starting to climb out of the BOTTOM tier territory - but these 30 seconds fast (aim for 2K rate and pace) are what will take this into the MID intensity. It still won't be a TOP tier, but you'll have to put in some ooomf.***

00:00 Introduction

02:09 Warmup

07:12 RowAlong Workout

38:04 Cooldown and time to stretch while I sign off.

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