A Rowing Workout for everyone. Beginner, recovering or full speed performance. You pick your speed.

🚣Row 4 minutes at 24spm - Rest 1 minute - Repeat 6 times.🚣‍♀️

➔Beginners - just concentrate on holding 24spm

➔Recovery / Bottom Tier Row - 2K+15 pace (6/10 effort)

➔Medium Tier Row - 2K+12 pace (7/10 effort)

➔Top Tier Row - 2K+9 - aim to go faster.

❗ Pick your pace guide, and stick to it. If you start slow, and want to go fast, that's ok. But if you start fast and want to go slow, that's just your brain messing with you. Stick to you goals! ❗

Apologies for the noisy machine in the warmup and first interval. I fix it by the second interval!! And if you want to know why it all ended quite abruptly - I simply needed to get back to work.

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA101) or just set the main session as a single 29 minute row and RowAlong with me. 🚥

00:00 Introduction

02:49 Warmup

08:10 Main Session

38:28 Cooldown and time to stretch while I sign off.

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