Mix 4 minutes of low intensity with 1 minute of high intensity to give you an amazing workout on the rowing machine

🚣4mins at 20spm then 1min FAST x6 (1 minute rests) 🚣‍♀️

➔Pace Guide = 20spm at 2K+18 (see below for 2K pace info) 1 min is as fast as you can

➔Effort = Starts at 5/10 - ends at 10/10

➔Speech = Comfortable - then gasping for air !

❗ Mixing up the two paces makes this a really fun way to get a lot of bang for your training buck. The important thing is that you hold the 20spm pace the same through the whole workout - and that you still give the 1 minute all you have in you, even if that's slightly slower than when you started due to fatigue. ❗

00:00 Introduction

02:41 Warmup

07:46 Main Session

43:53 Cooldown and time to stretch while I sign off.

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