f you want to row fast, you need to train fast from time to time! Improve your 1K time with this RowAlong workout

https://youtu.be/_JuRPW_VhMI

🚣1 minute x 10 with 1 minute rests🚣‍♀️

➔Pace Guide = 1K Pace (or average pace of W1S1)

➔Effort = 10/10

➔Speech = Don't waste your breath. Just breathe!

❗ It's a tricky ask. Row at max pace, 10 times - but also pace it so you don't just blow up by the end of Interval 1. That's why you can use the average pace from W1S1 or W1S5 as your target here, and see if you can row faster. ❗

For those doing the 1K plan, this is W2S1 - but you don't have to be rowing the plan to find this workout will give you a good kicking!!

00:00 Introduction

03:19 5 minute Warmup

09:55 Main Session - 10 x 1 minute intervals

31:28 Cooldown and guided stretching

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