From Beginner to Speed Junky - this Indoor Rowing RowAlong workout has an intensity setting for anyone. No adverts - No annoying music (so you can choose your own)!

🚣 10 x 4 minutes, alternating 18 and 24 strokes per minute. 🚣‍♀️

➔Beginners: 18spm at 5/10 - then just increase to 24spm and see how your pace increased (it should jump by about 6 seconds)

➔Bottom Intensity: For a Fitness boosting Row - do the 18spm at 2K+20 pace, and the 24spm at 2K+12 pace (see below for 2K pace info)

➔Medium Intensity: For a tough, but not max row - do the 18spm at 2K+20 pace, and the 24spm at 2K+8 pace (see below for 2K pace info)

➔Top Intensity: For a max intensity row - do the 18spm at 2K+20 pace, and the 24spm at 2K+4 pace (see below for 2K pace info)

❗ Pick your pace - and stick to it. If you go too fast on the Bottom, or if you back off the pace of the Top, you'll not get the right training benefits from this session ❗

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