Pushed for Time? This 25 minute row will fit in a great rowing workout for you. Getting harder as time passes.

5 minutes - 20spm / Build up your pace to 2K+18 as your body warms up

5 minutes - 20spm / 2K+18 pace (6/10 effort)

5 minutes - 22spm / 2K+15 pace (7/10 effort)

5 minutes - 24spm / 2K+12 pace (8/10 effort)

5 minutes - 28spm / 2K+8 pace OR FASTER! (9-10/10 effort)

There's no standalone warmup in this row. Just ease your body up to 2K+18 pace (around 6/10 on the effort scale) over the first five minutes. Then continue on with the row. Make sure to increase your pace by 3 seconds into the 22spm and the 24spm - and then for the 28spm, go 2K+8 OR FASTER!

❗ These Lunchtime Rows are intended to be one off ‘Emergency Sessions’ that you can do any time you are short on time (not just over lunch breaks!) But they’re not really grouped as a plan- so be sure to row them at and intensity your energy levels are good with - based on your recovery ❗

00:00 Introduction

01:50 Main Session

28:23 Cooldown and stretching while I sign off.

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