Get a full range Rowing Workout in this session by starting off easy and then finishing off FAST!

🚣 Row 20 minutes at 20 strokes per minute, rest 3 minutes, then row 7 minutes as fast as you can🚣‍♀️

➔Pace Guide for 20min = 2K+18

➔Effort = 5-6/10

➔Speech = Comfortable

➔Pace Guide for 7min = As fast as you can

➔Effort = 10/10

➔Speech = Don't talk, breathe

❗ If you're looking for a 30 minute workout that'll give you a bit of low rate technique work and then a fast finish - this is the one to pick! Similar to doing a 5K then a 2K - it'll help build you up for any race distance you're training for.❗

00:00 Intro

01:47 Warmup

07:04 Main Session

38:03 Cooldown

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