24 minutes to get a great rowing workout in! That's got to sound good. Squeeze this in when you're short on time.

Row 4 minutes at 24 strokes per minute and 2K+12 pace (7/10 RPE)

Row 2 minutes at 20 strokes per minute and 2K+18 pace (5/10 RPE)

Repeat 4 times.

No Rests.

You can change this workout to make it easier, by resting through those 2 minutes, or just paddling. Or you can make it harder by doing the 2 minutes of 20spm as full-power strokes. Or do one of each! Lots of different ways to row this workout - so come back to it and try it a different way if you like it!

❗ 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

01:49 Warm Up

06:19 Main Session

31:18 Cooldown and stretching while I sign off.

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