Strap in, and row 30 minutes at a 5/10 effort - and you could burn around 300kcal in this RowAlong workout

🚣30 minutes at 20 strokes per minute then 30 seconds sprint🚣‍♀️

➔Pace Guide = 2K+18 seconds then sprint (see below for info on 2K training pace)

➔Effort = 5/10 - 10/10

➔Speech = Comfortable - And the sprint is short, so not too bad.

❗ These 30 minutes at 20spm rows are perfect for working on technique, rythm and flow - and also for just letting your body burn a bunch of calories. But you need to make sure to get that technique flowing in order to burn off the perfect amount. ❗

🚥Either use Ergzone to pre-program your Concept2 monitor (search for RowAlong, and under the RA icon, pick RA95) or just programme in 31:30 and RowAlong with me. 🚥

00:00 Introduction

02:08 Warmup

07:43 Main Session

40:31 Cooldown and time to stretch while I sign off.

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