Check it out here on youtube: https://youtu.be/CfyfuOqzloM

Row 36 minutes at the effort level you choose to give you a varied Indoor Rowing Workout that you can come back to time and time again. 

🚣 Every three minutes change from 18 to 22 to 26 strokes per minute (four times in total) 🚣‍♀️

➔Beginner Rowers - Start 18spm at 5/10 effort - let pace naturally increase as your stroke rate increases.

➔Lower pace guide - Start 18spm at 2K+20 - Increase 4 seconds for 22 and 4 seconds for 26

➔Middle pace guide - Start 18spm at 2K+20 - Increase 5 seconds for 22 and 5 seconds for 26

➔Top/Max pace guide - Start 18spm at 2K+20 - Increase 6 seconds for 22 and 6 seconds for 26

❗ I'll say here - none of those are an "Easy" or Bottom Tier on my Intensity Pyramid ❗

I sat on the bottom end of this pace guide, and by the end I was at the top end of what I'd normally call a "Mid Tier" intensity workout. If you do want to take this a bit easier, you could start the 18spm at 2K+22 and increase only 3 seconds per rate increase. But make sure you don't choke your technique to keep the pace down

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