Row 29 minutes as 5/4/3/2/1/2/3/4/5 minute chunks, speeding up then slowing down your pace as you RowAlong with me.

🚣Start at 20 strokes per minute and around 5/10 effort (2K+18 pace) 🚣‍♀️

Increase 2 strokes per minute, and 2 seconds pace as the chunks get shorter. Then decrease as they get longer again.

❗ You'll want to go faster than 2K+18 when you start. Don't. Stick to the soft start, and increase by 2 seconds until you hit 28spm for the 1 minute. Then slow down rate and pace.

Going too fast too soon will catch up on you - and you'll lose the point of this workout.

Just follow along with me while I row, and I'll keep you right. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA97 -The Wringer) but if you 're not rowing on a Concept2 - just set the main session as a single 29 minute row RowAlong with me. 🚥

00:00 Introduction

02:51 Warmup

08:57 Main Session

39:30 Cooldown and time to stretch while I sign off.

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